12x30" All-out

• Cycling
• 1h 30mTime
• 175Stress
• 1.08Intensity
• 20Popularity

About this workout

This brutal workout features 12 all-out sprints lasting 30 seconds each, aimed at building your raw sprinting power and lactate tolerance — perfect for closing gaps in a race or throwing down the hammer in a group ride finale. It's key for those looking to develop that top-end punch needed for explosive efforts in critical moments.

Workout structure

• 15 min @ 50% (50w)
• 12X
  • All-out 30 sec @ 200-300% (200-300w)
  • Rest 4:30 min @ 50% (50w)
• 15 min @ 50% (50w)