Anaerobic

2 3030s smart ron

  • Cycling
  • 27mTime
  • 50Stress
  • 1.06Intensity
  • 15Popularity

About this workout

This savage set of 30-second efforts at 178.3% FTP builds your top-end punch and lactate tolerance, perfect for closing gaps and executing race kicks. Ideal for those targeting raw sprinting power, it’s a hard-hitting addition to your anaerobic training arsenal.

timr

Workout structure

  • 3 min @ 52% (52w)
  • 6X
    • 30 sec @ 152% (152w)
    • Rest 30 sec @ 33% (33w)
  • 30 sec @ 65% (65w)
  • 6X
    • 30 sec @ 130% (130w)
    • Rest 30 sec @ 70% (70w)
  • 6X
    • 30 sec @ 52% (52w)
    • 30 sec @ 178% (178w)
  • Rest 30 sec @ 52% (52w)
  • 5 min @ 52% (52w)