2x(5x30 secs max effort )

• Cycling
• 26mTime
• 37Stress
• 0.93Intensity
• 30Popularity

About this workout

This brutal 5x30 workout pushes your anaerobic limits with max effort intervals that build explosive sprinting power and lactate tolerance. Perfect for sharpening your kick in group rides or boosting your performance during race finishes, it’s an essential drill for developing that top-end punch.

Workout structure

• 3 min @ 55-75% (55-75w)
• 3X
  • 20 sec @ 90% (90w)
  • Rest 1 min @ 75% (75w)
• 5X
  • 30 sec @ 150% (150w)
  • Rest 30 sec @ 55% (55w)
• 5 min @ 55% (55w)
• 5X
  • 30 sec @ 150% (150w)
  • Rest 30 sec @ 55% (55w)
• 4 min @ 55% (55w)