Anaerobic

2x12 30/30 Sprints @ 165% FTP

  • Cycling
  • 1hTime
  • 102Stress
  • 1.01Intensity
  • 30Popularity

About this workout

This savage workout features two sets of 12 x 30-second sprints at 165% FTP, designed to build your kick for closing gaps and enhancing lactate tolerance. Perfect for sharpening your top-end punch ahead of critical race moments or group ride surges, it’s a must-try for anyone looking to elevate their sprinting game.

benparman

Workout structure

  • 8 min @ 35-66% (35-66w)
  • 2 min @ 66-110% (66-110w)
  • 1 min @ 60% (60w)
  • 4X
    • 30 sec @ 113% (113w)
    • Rest 30 sec @ 60% (60w)
  • 3 min @ 54% (54w)
  • 12X
    • 30 sec @ 165% (165w)
    • Rest 30 sec @ 54% (54w)
  • 4 min @ 54% (54w)
  • 3X
    • 40 sec @ 112% (112w)
    • Rest 20 sec @ 54% (54w)
  • 4:30 min @ 54% (54w)
  • 12X
    • 30 sec @ 165% (165w)
    • Rest 30 sec @ 54% (54w)
  • 6:30 min @ 55-35% (55-35w)