PEDAL MANIAMENU

< WORKOUTS

THIRTY-THIRTIES

VO2 MAX · 54 MIN
100 % FTP100 % FTP100 % FTP100 % FTP100 % FTP
100 % FTP100 % FTP100 % FTP100 % FTP100 % FTP
LENGTH54 MIN
LOAD63
STEPS64
HARDESTZ2

Thirty seconds on, thirty seconds off, ten times, three sets.

THE STEPS

  1. WARM-UP10 MIN FROM 45 TO 75 % · 85 RPM
  2. SET ONE10 × (30 S AT 125 % · 100 RPM, 30 S AT 50 %)
  3. REST4 MIN AT 55 %
  4. SET TWO10 × (30 S AT 125 % · 100 RPM, 30 S AT 50 %)
  5. REST4 MIN AT 55 %
  6. SET THREE10 × (30 S AT 125 % · 100 RPM, 30 S AT 50 %)
  7. COOL-DOWN6 MIN FROM 55 TO 40 %

Percentages are of your FTP.

TIME IN EACH ZONE

  • Z1RECOVERY34 MIN
  • Z2ENDURANCE5 MIN
  • Z6ANAEROBIC15 MIN

THE COACH SAYS

  • 10:00 On.
  • 10:30 Off.
  • 24:00 On.
  • 24:30 Off.
  • 38:00 On.
  • 38:30 Off.

RIDE IT

In Pedal Mania: open WORKOUTS, then OURS, and pick Thirty-Thirties.

.ZWO.ERG.MRCFor other apps. .ERG is in watts at 250 W: sign in to have it at yours; .ZWO and .MRC are in percent.