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# THIRTY-THIRTIES

VO2 MAX · 54 MIN

Thirty-Thirties: each step's target, by time

LENGTH 54 MIN

LOAD 63

STEPS 64

HARDEST Z2

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

## THE STEPS

1. WARM-UP 10 MIN FROM 45 TO 75 % · 85 RPM
2. SET ONE 10 × (30 S AT 125 % · 100 RPM, 30 S AT 50 %)
3. REST 4 MIN AT 55 %
4. SET TWO 10 × (30 S AT 125 % · 100 RPM, 30 S AT 50 %)
5. REST 4 MIN AT 55 %
6. SET THREE 10 × (30 S AT 125 % · 100 RPM, 30 S AT 50 %)
7. COOL-DOWN 6 MIN FROM 55 TO 40 %

Percentages are of your FTP.

## TIME IN EACH ZONE

- Z1 RECOVERY 34 MIN
- Z2 ENDURANCE 5 MIN
- Z6 ANAEROBIC 15 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](https://pedalmania.cc/workouts/thirty-thirties/files/zwo) [.ERG](https://pedalmania.cc/workouts/thirty-thirties/files/erg) [.MRC](https://pedalmania.cc/workouts/thirty-thirties/files/mrc) For other apps. .ERG is in watts at 250 W: sign in to have it at yours; .ZWO and .MRC are in percent.

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Source: https://pedalmania.cc/workouts/thirty-thirties