Team bus
30/15s
Thirty seconds hard, fifteen easy, in series. In trained and elite cyclists they raised VO2max and power more than longer intervals did.
- Trains
- VO2max
- Intensity
- very hard
- Time
- 1 h
- Load
- 64 TSS
- Carbs
- 80–90 g/h
| Step | Time | Watts | % FTP | Feel |
|---|---|---|---|---|
| Warm up | 10 min | 112–162 W | 45–65% | 3/10 |
| Warm up | 5 min | 162–188 W | 65–75% | 4/10 |
| Hard | 30 s | 262–288 W | 105–115% | 7/10 |
| Easy | 1:30 | 100–138 W | 40–55% | 2/10 |
| Hard | 30 s | 262–288 W | 105–115% | 7/10 |
| Easy | 1:30 | 100–138 W | 40–55% | 2/10 |
| Hard | 30 s | 262–288 W | 105–115% | 7/10 |
| Easy | 1:30 | 100–138 W | 40–55% | 2/10 |
| 10 × | ||||
| Hard | 30 s | 300–338 W | 120–135% | 9/10 |
| Easy | 15 s | 112–138 W | 45–55% | 3/10 |
| Easy | 3 min | 100–138 W | 40–55% | 2/10 |
| 10 × | ||||
| Hard | 30 s | 300–338 W | 120–135% | 9/10 |
| Easy | 15 s | 112–138 W | 45–55% | 3/10 |
| Easy | 3 min | 100–138 W | 40–55% | 2/10 |
| 10 × | ||||
| Hard | 30 s | 300–338 W | 120–135% | 9/10 |
| Easy | 15 s | 112–138 W | 45–55% | 3/10 |
| Cool down | 10 min | 100–138 W | 40–55% | 2/10 |
Garmin: copy the FIT file to the NewFiles folder of your bike computer. Other bike computers and trainer apps that import FIT workouts open it too.