VO2max workout

VO2max 30/30 3×8

Three 8-minute blocks of eight 30-second efforts at 123% FTP with 30 seconds at 65% after each, and 5 minutes at 65% after every block.

Duration: 1 h 4 min
Workout Score: 72
Intensity Ratio: 0.82
Blocks: 53

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

15min
65% FTP

1min
123% FTP

1min
65% FTP

1min
123% FTP

1min
65% FTP

1min
123% FTP

1min
65% FTP

1min
123% FTP

1min
65% FTP

1min
123% FTP

1min
65% FTP

1min
123% FTP

1min
65% FTP

1min
123% FTP

1min
65% FTP

1min
123% FTP

1min
65% FTP

5min
65% FTP

1min
123% FTP

1min
65% FTP

1min
123% FTP

1min
65% FTP

1min
123% FTP

1min
65% FTP

1min
123% FTP

1min
65% FTP

1min
123% FTP

1min
65% FTP

1min
123% FTP

1min
65% FTP

1min
123% FTP

1min
65% FTP

1min
123% FTP

1min
65% FTP

5min
65% FTP

1min
123% FTP

1min
65% FTP

1min
123% FTP

1min
65% FTP

1min
123% FTP

1min
65% FTP

1min
123% FTP

1min
65% FTP

1min
123% FTP

1min
65% FTP

1min
123% FTP

1min
65% FTP

1min
123% FTP

1min
65% FTP

1min
123% FTP

1min
65% FTP

5min
65% FTP

10min
55% FTP

0 min32 min64 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	15 min	65% FTP	163 W	Z2
2	Work	30 s	123% FTP	308 W	Z6
3	Recovery	30 s	65% FTP	163 W	Z2
4	Work	30 s	123% FTP	308 W	Z6
5	Recovery	30 s	65% FTP	163 W	Z2
6	Work	30 s	123% FTP	308 W	Z6
7	Recovery	30 s	65% FTP	163 W	Z2
8	Work	30 s	123% FTP	308 W	Z6
9	Recovery	30 s	65% FTP	163 W	Z2
10	Work	30 s	123% FTP	308 W	Z6
11	Recovery	30 s	65% FTP	163 W	Z2
12	Work	30 s	123% FTP	308 W	Z6
13	Recovery	30 s	65% FTP	163 W	Z2
14	Work	30 s	123% FTP	308 W	Z6
15	Recovery	30 s	65% FTP	163 W	Z2
16	Work	30 s	123% FTP	308 W	Z6
17	Recovery	30 s	65% FTP	163 W	Z2
18	Recovery	5 min	65% FTP	163 W	Z2
19	Work	30 s	123% FTP	308 W	Z6
20	Recovery	30 s	65% FTP	163 W	Z2
21	Work	30 s	123% FTP	308 W	Z6
22	Recovery	30 s	65% FTP	163 W	Z2
23	Work	30 s	123% FTP	308 W	Z6
24	Recovery	30 s	65% FTP	163 W	Z2
25	Work	30 s	123% FTP	308 W	Z6
26	Recovery	30 s	65% FTP	163 W	Z2
27	Work	30 s	123% FTP	308 W	Z6
28	Recovery	30 s	65% FTP	163 W	Z2
29	Work	30 s	123% FTP	308 W	Z6
30	Recovery	30 s	65% FTP	163 W	Z2
31	Work	30 s	123% FTP	308 W	Z6
32	Recovery	30 s	65% FTP	163 W	Z2
33	Work	30 s	123% FTP	308 W	Z6
34	Recovery	30 s	65% FTP	163 W	Z2
35	Recovery	5 min	65% FTP	163 W	Z2
36	Work	30 s	123% FTP	308 W	Z6
37	Recovery	30 s	65% FTP	163 W	Z2
38	Work	30 s	123% FTP	308 W	Z6
39	Recovery	30 s	65% FTP	163 W	Z2
40	Work	30 s	123% FTP	308 W	Z6
41	Recovery	30 s	65% FTP	163 W	Z2
42	Work	30 s	123% FTP	308 W	Z6
43	Recovery	30 s	65% FTP	163 W	Z2
44	Work	30 s	123% FTP	308 W	Z6
45	Recovery	30 s	65% FTP	163 W	Z2
46	Work	30 s	123% FTP	308 W	Z6
47	Recovery	30 s	65% FTP	163 W	Z2
48	Work	30 s	123% FTP	308 W	Z6
49	Recovery	30 s	65% FTP	163 W	Z2
50	Work	30 s	123% FTP	308 W	Z6
51	Recovery	30 s	65% FTP	163 W	Z2
52	Recovery	5 min	65% FTP	163 W	Z2
53	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 · 16%
Z2 Endurance (56 to 75% FTP)42 min · 66%
Z6 Anaerobic (121 to 150% FTP)12 min · 19%

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 4×4 with 20-Minute Warm-up

1 h 2 min · Workout Score 74

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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