20 min 30/30 + 20 min LT

• Cycling
• 2h 0mTime
• 125Stress
• 0.79Intensity
• 20Popularity

About this workout

This savage session combines 20 minutes of 30/30s at 130% FTP to build your sprinting power and lactate tolerance, followed by 20 minutes of sustained threshold work to define your FTP. Perfect for closing gaps in group rides or pushing through the final kicks in a race, it's a brutal yet effective way to boost your anaerobic capacity and overall performance.

Workout structure

• 20 min @ 40-65% (40-65w)
• 1 min @ 100% (100w)
• 1 min @ 50% (50w)
• 45 sec @ 110% (110w)
• 1:15 min @ 50% (50w)
• 30 sec @ 130% (130w)
• 5:30 min @ 50% (50w)
• 20X
  • 30 sec @ 130% (130w)
  • 30 sec @ 60% (60w)
• 10 min @ 50% (50w)
• 20 min @ 90% (90w)
• 40 min @ 65% (65w)