20 x 30x30 sec hills

• Cycling
• 44mTime
• 33Stress
• 0.67Intensity
• 60Popularity

About this workout

This workout features 20 brutal 30-second efforts at 100% FTP climbing hills, with short recoveries to build your sustainable power for weekly group rides and TTs. A classic threshold protocol, it’s perfect for developing the strength needed to tackle those tough race kicks and maintain pace during steep climbs.

Workout structure

• 15 min @ 40-50% (40-50w)
• 19X
  • 30 sec @ 100% (100w)
  • 30 sec @ 50% (50w)
• 30 sec @ 100% (100w)
• 5 min @ 50-40% (50-40w)
• 5 min @ 40% (40w)