2 sets of 5 x 30/30

• Cycling
• 1hTime
• 61Stress
• 0.78Intensity
• 15Popularity

About this workout

This workout features intense 30-second efforts at 135% FTP with minimal recovery, perfect for developing your sprinting power and lactate tolerance, ideal for closing gaps in group rides or making race-winning moves. Incorporate this savage session to boost your top-end punch and elevate your performance during critical race moments.

Workout structure

• 5 min @ 50% (50w)
• 5 min @ 60% (60w)
• 5 min @ 70% (70w)
• 5 min @ 80% (80w)
• 1:30 min @ 60% (60w)
• 30 sec @ 115% (115w)
• 30 sec @ 60% (60w)
• 30 sec @ 125% (125w)
• 30 sec @ 60% (60w)
• 30 sec @ 135% (135w)
• 4 min @ 60% (60w)
• 4X
  • 30 sec @ 135% (135w)
  • 30 sec @ 60% (60w)
• 30 sec @ 135% (135w)
• 5 min @ 60% (60w)
• 4X
  • 30 sec @ 135% (135w)
  • 30 sec @ 60% (60w)
• 30 sec @ 135% (135w)
• 3 min @ 60% (60w)
• 5 min @ 70% (70w)
• 5 min @ 60% (60w) 60 rpm
• 5 min @ 50% (50w) 55 rpm