VO2max workout

30/15 Micro-Intervals 3×9

Three 9-minute blocks of twelve 30-second efforts at 130% FTP with 15 seconds at 65% after each, and 5 minutes 30 seconds at 65% after every block.

Duration: 1 h 13 min 30 s
Workout Score: 102
Intensity Ratio: 0.91
Blocks: 77

Free, no account needed. The file is created in your browser and stores targets as a share of FTP, so Zwift and other apps that import .zwo files scale them to your FTP.

Interval profile

20min
65% FTP

1min
130% FTP

0min
65% FTP

1min
130% FTP

0min
65% FTP

1min
130% FTP

0min
65% FTP

1min
130% FTP

0min
65% FTP

1min
130% FTP

0min
65% FTP

1min
130% FTP

0min
65% FTP

1min
130% FTP

0min
65% FTP

1min
130% FTP

0min
65% FTP

1min
130% FTP

0min
65% FTP

1min
130% FTP

0min
65% FTP

1min
130% FTP

0min
65% FTP

1min
130% FTP

0min
65% FTP

6min
65% FTP

1min
130% FTP

0min
65% FTP

1min
130% FTP

0min
65% FTP

1min
130% FTP

0min
65% FTP

1min
130% FTP

0min
65% FTP

1min
130% FTP

0min
65% FTP

1min
130% FTP

0min
65% FTP

1min
130% FTP

0min
65% FTP

1min
130% FTP

0min
65% FTP

1min
130% FTP

0min
65% FTP

1min
130% FTP

0min
65% FTP

1min
130% FTP

0min
65% FTP

1min
130% FTP

0min
65% FTP

6min
65% FTP

1min
130% FTP

0min
65% FTP

1min
130% FTP

0min
65% FTP

1min
130% FTP

0min
65% FTP

1min
130% FTP

0min
65% FTP

1min
130% FTP

0min
65% FTP

1min
130% FTP

0min
65% FTP

1min
130% FTP

0min
65% FTP

1min
130% FTP

0min
65% FTP

1min
130% FTP

0min
65% FTP

1min
130% FTP

0min
65% FTP

1min
130% FTP

0min
65% FTP

1min
130% FTP

0min
65% FTP

6min
65% FTP

10min
55% FTP

0 min37 min74 min

Intervals

Targets are a percentage of FTP. Watts are shown for an FTP of 250 W; set your own FTP to recalculate them. Nothing is saved.

FTP

±1/5/10 W

250W

#	Block	Duration	Target	Watts	Zone
1	Warm-up	20 min	65% FTP	163 W	Z2
2	Work	30 s	130% FTP	325 W	Z6
3	Recovery	15 s	65% FTP	163 W	Z2
4	Work	30 s	130% FTP	325 W	Z6
5	Recovery	15 s	65% FTP	163 W	Z2
6	Work	30 s	130% FTP	325 W	Z6
7	Recovery	15 s	65% FTP	163 W	Z2
8	Work	30 s	130% FTP	325 W	Z6
9	Recovery	15 s	65% FTP	163 W	Z2
10	Work	30 s	130% FTP	325 W	Z6
11	Recovery	15 s	65% FTP	163 W	Z2
12	Work	30 s	130% FTP	325 W	Z6
13	Recovery	15 s	65% FTP	163 W	Z2
14	Work	30 s	130% FTP	325 W	Z6
15	Recovery	15 s	65% FTP	163 W	Z2
16	Work	30 s	130% FTP	325 W	Z6
17	Recovery	15 s	65% FTP	163 W	Z2
18	Work	30 s	130% FTP	325 W	Z6
19	Recovery	15 s	65% FTP	163 W	Z2
20	Work	30 s	130% FTP	325 W	Z6
21	Recovery	15 s	65% FTP	163 W	Z2
22	Work	30 s	130% FTP	325 W	Z6
23	Recovery	15 s	65% FTP	163 W	Z2
24	Work	30 s	130% FTP	325 W	Z6
25	Recovery	15 s	65% FTP	163 W	Z2
26	Recovery	5 min 30 s	65% FTP	163 W	Z2
27	Work	30 s	130% FTP	325 W	Z6
28	Recovery	15 s	65% FTP	163 W	Z2
29	Work	30 s	130% FTP	325 W	Z6
30	Recovery	15 s	65% FTP	163 W	Z2
31	Work	30 s	130% FTP	325 W	Z6
32	Recovery	15 s	65% FTP	163 W	Z2
33	Work	30 s	130% FTP	325 W	Z6
34	Recovery	15 s	65% FTP	163 W	Z2
35	Work	30 s	130% FTP	325 W	Z6
36	Recovery	15 s	65% FTP	163 W	Z2
37	Work	30 s	130% FTP	325 W	Z6
38	Recovery	15 s	65% FTP	163 W	Z2
39	Work	30 s	130% FTP	325 W	Z6
40	Recovery	15 s	65% FTP	163 W	Z2
41	Work	30 s	130% FTP	325 W	Z6
42	Recovery	15 s	65% FTP	163 W	Z2
43	Work	30 s	130% FTP	325 W	Z6
44	Recovery	15 s	65% FTP	163 W	Z2
45	Work	30 s	130% FTP	325 W	Z6
46	Recovery	15 s	65% FTP	163 W	Z2
47	Work	30 s	130% FTP	325 W	Z6
48	Recovery	15 s	65% FTP	163 W	Z2
49	Work	30 s	130% FTP	325 W	Z6
50	Recovery	15 s	65% FTP	163 W	Z2
51	Recovery	5 min 30 s	65% FTP	163 W	Z2
52	Work	30 s	130% FTP	325 W	Z6
53	Recovery	15 s	65% FTP	163 W	Z2
54	Work	30 s	130% FTP	325 W	Z6
55	Recovery	15 s	65% FTP	163 W	Z2
56	Work	30 s	130% FTP	325 W	Z6
57	Recovery	15 s	65% FTP	163 W	Z2
58	Work	30 s	130% FTP	325 W	Z6
59	Recovery	15 s	65% FTP	163 W	Z2
60	Work	30 s	130% FTP	325 W	Z6
61	Recovery	15 s	65% FTP	163 W	Z2
62	Work	30 s	130% FTP	325 W	Z6
63	Recovery	15 s	65% FTP	163 W	Z2
64	Work	30 s	130% FTP	325 W	Z6
65	Recovery	15 s	65% FTP	163 W	Z2
66	Work	30 s	130% FTP	325 W	Z6
67	Recovery	15 s	65% FTP	163 W	Z2
68	Work	30 s	130% FTP	325 W	Z6
69	Recovery	15 s	65% FTP	163 W	Z2
70	Work	30 s	130% FTP	325 W	Z6
71	Recovery	15 s	65% FTP	163 W	Z2
72	Work	30 s	130% FTP	325 W	Z6
73	Recovery	15 s	65% FTP	163 W	Z2
74	Work	30 s	130% FTP	325 W	Z6
75	Recovery	15 s	65% FTP	163 W	Z2
76	Recovery	5 min 30 s	65% FTP	163 W	Z2
77	Cool-down	10 min	55% FTP	138 W	Z1

Time in power zones

Zones follow the 7-zone model used across TrainCraft, measured as a percentage of FTP.

Z1 Active recovery (up to 55% FTP)10 min · 14%
Z2 Endurance (56 to 75% FTP)45 min 30 s · 62%
Z6 Anaerobic (121 to 150% FTP)18 min · 24%

How the numbers are calculated

Duration is the sum of all blocks. Workout Score and Intensity Ratio are calculated from the interval targets with the same formula as the TrainCraft workout builder, where one steady hour at 100% FTP scores 100. Warm-up and cool-down blocks in this workout hold a single target, so they count at the percentage shown in the table.

Similar workouts

VO2max 4×5

1 h 5 min · Workout Score 76

VO2max 5×4

1 h 5 min · Workout Score 79

VO2max 5×5

1 h 5 min · Workout Score 84

VO2max 30/30 3×8

1 h 4 min · Workout Score 72

Want a different version?

Change durations and targets in the workout builder, or read the training plan guides to see where sessions like this fit into a week.

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