2 sets 30/30 x 10

• Cycling
• 55mTime
• 76Stress
• 0.91Intensity
• 130Popularity

About this workout

This workout features two punishing sets of 10 intervals at 130% FTP for 30 seconds, pushing your anaerobic limits to build that killer sprint power and lactate tolerance. Perfect for sharpening your kick in group rides or closing gaps during race scenarios, it's a high-intensity staple that transforms your top-end punch.

Workout structure

• 2 min @ 40% (40w)
• 3 min @ 50% (50w)
• 3 min @ 65% (65w)
• 2 min @ 100% (100w)
• 1 min @ 50% (50w)
• 1 min @ 60% (60w)
• 1 min @ 70% (70w)
• 2 min @ 50% (50w)
• 10X
  • 30 sec @ 130% (130w)
  • 30 sec @ 67% (67w)
• 10 min @ 67% (67w)
• 10X
  • 30 sec @ 130% (130w)
  • 30 sec @ 67% (67w)
• 2 min @ 72% (72w)
• 2 min @ 60% (60w)
• 6 min @ 50% (50w)