VO2max Intervals 20x30sec (2)
58 min · avg 48% FTP · VO2max · TSS 55 · IF 0.75
VO2max: Hard intervals of 3–8 minutes. Pushes your maximal oxygen uptake and cardiac output — the ceiling of your aerobic engine.
20 x 30sec intervals at 113% FTP, with 2min recovery at 50% FTP, framed by a warm-up and cool-down.
The .fit file works on Garmin/Wahoo devices. The .zwo file is the original Zwift format — use it to import this workout directly into Intervals.icu (drag it onto your workout library), Zwift, or TrainingPeaks. Both use power targets as a percentage of FTP, applied automatically based on the FTP set in that app or device — the field above only adjusts the watt numbers shown on this page.
On mobile, opening a downloaded .fit file with Garmin Connect can incorrectly import it as a route instead of a workout. Sending it to Intervals.icu instead avoids that — Intervals.icu pushes it on to your connected Garmin or Wahoo device automatically.