Anaerobic

2x12 @180% (30on30off)

  • Cycling
  • 54mTime
  • 109Stress
  • 1.10Intensity
  • 30Popularity

About this workout

This brutal anaerobic workout features two sets of 12 hard 30-second efforts at 180% FTP, perfect for building the kick needed to close gaps and deliver a savage sprint. It's a go-to for sprinters and racers looking to boost lactate tolerance and raw power for those decisive race moments.

joakim

Workout structure

  • 10 min @ 65% (65w)
  • 12X
    • 30 sec @ 180% (180w)
    • Rest 30 sec @ 55% (55w)
  • 10 min @ 65% (65w)
  • 12X
    • 30 sec @ 180% (180w)
    • Rest 30 sec @ 55% (55w)
  • 10 min @ 65% (65w)