105% 30/30

• Cycling
• 1hTime
• 61Stress
• 0.78Intensity
• 85Popularity

About this workout

This brutal 30/30 workout pushes your threshold with 30 seconds at 105% FTP, followed by short recoveries, making it perfect for building sustainable power for group rides and time trials. It's an iconic session that sharpens your ability to sustain hard efforts while improving your lactate tolerance—ideal for those race kicks when the pace heats up.

Workout structure

• 35 sec @ 25% (25w)
• 35 sec @ 30% (30w)
• 35 sec @ 33% (33w)
• 35 sec @ 36% (36w)
• 35 sec @ 39% (39w)
• 35 sec @ 42% (42w)
• 35 sec @ 45% (45w)
• 35 sec @ 48% (48w)
• 35 sec @ 51% (51w)
• 35 sec @ 54% (54w)
• 35 sec @ 57% (57w)
• 35 sec @ 60% (60w)
• 30 sec @ 65% (65w)
• 47X
  • 30 sec @ 105% (105w)
  • 30 sec @ 50% (50w)
• 47 sec @ 50% (50w)
• 47 sec @ 45% (45w)
• 47 sec @ 41% (41w)
• 47 sec @ 38% (38w)
• 47 sec @ 34% (34w)
• 47 sec @ 30% (30w)
• 48 sec @ 25% (25w)