12x30 Sprints

• Cycling
• 44mTime
• 63Stress
• 0.92Intensity
• 50Popularity

About this workout

This workout features 12 explosive 30-second sprints at a punishing intensity, perfect for building raw sprinting power and improving your lactate tolerance. Ideal for those looking to enhance their kick for rolling sprints or hill sprints, this session will push your limits and sharpen your top-end punch.

Workout structure

• Warm-Up 5 min @ 45-82% (45-82w)
• Active 2 min @ 49% (49w)
• Active 30 sec @ 171% (171w)
• Rest 2:15 min @ 49% (49w)
• Active 30 sec @ 171% (171w)
• Rest 2:10 min @ 49% (49w)
• Active 30 sec @ 171% (171w)
• Rest 2:5 min @ 49% (49w)
• Active 30 sec @ 171% (171w)
• Rest 2 min @ 49% (49w)
• Active 30 sec @ 171% (171w)
• Rest 1:55 min @ 49% (49w)
• Active 30 sec @ 171% (171w)
• Rest 1:50 min @ 49% (49w)
• Active 30 sec @ 171% (171w)
• Rest 1:45 min @ 49% (49w)
• Active 30 sec @ 171% (171w)
• Rest 1:40 min @ 49% (49w)
• Active 30 sec @ 171% (171w)
• Rest 1:35 min @ 49% (49w)
• Active 30 sec @ 171% (171w)
• Rest 1:30 min @ 49% (49w)
• Active 30 sec @ 171% (171w)
• Rest 1:25 min @ 49% (49w)
• Active 30 sec @ 171% (171w)
• Rest 1:20 min @ 49% (49w)
• Cooldown 10 min @ 51-40% (51-40w)