30 y 30 ON-OFF

• Cycling
• 43mTime
• 46Stress
• 0.80Intensity
• 126Popularity

About this workout

This gnarly 30/30 workout, featuring 6 intervals of 30 seconds at 140% FTP followed by 30 seconds of recovery, is designed to build your kick for closing gaps and enhance your raw sprinting power. Perfect for race prep or sharpening your anaerobic capacity, it’s an essential session for those looking to dominate during critical moments in group rides and races.

Workout structure

• 5 min @ 60% (60w)
• 1 min @ 99% (99w)
• 4 min @ 55% (55w)
• 6X
  • 30 sec @ 140% (140w)
  • Rest 30 sec @ 25% (25w)
• 5 min @ 55% (55w)
• 6X
  • 30 sec @ 135% (135w)
  • Rest 30 sec @ 25% (25w)
• 5 min @ 55% (55w)
• 6X
  • 30 sec @ 128% (128w)
  • Rest 30 sec @ 25% (25w)
• 5 min @ 45% (45w)