2x 11x 30/30

• Cycling
• 49mTime
• 52Stress
• 0.79Intensity
• 32Popularity

About this workout

This workout features two sets of 10x30-second efforts at 120% FTP, designed to push your aerobic ceiling and boost your power for those steep climbs or race-day sprints. Perfect for developing the explosive capacity needed to close gaps and respond to aggressive attacks in group rides.

Workout structure

• 5 min @ 50% (50w)
• 5 min @ 50-80% (50-80w)
• 30 sec @ 120% (120w)
• 3 min @ 50% (50w)
• 10X
  • 30 sec @ 120% (120w)
  • Rest 30 sec @ 55% (55w)
• 30 sec @ 120% (120w)
• Rest 5 min @ 50% (50w)
• 10X
  • 30 sec @ 120% (120w)
  • Rest 30 sec @ 55% (55w)
• 30 sec @ 120% (120w)
• 10 min @ 45% (45w)