2x15 30/30

• Cycling
• 1hTime
• 78Stress
• 0.88Intensity
• 21Popularity

About this workout

This workout features two brutal sets of 15 intervals at 135% FTP, each lasting 30 seconds with 30 seconds of recovery—perfect for building the kick needed to close gaps in races or launching savage attacks on group rides. It’s a top-end punch that will boost your lactate tolerance and raw sprinting power, making it an essential addition to your training arsenal.

Workout structure

• 8 min @ 55-85% (55-85w)
• 2 min @ 60% (60w)
• 15X
  • 30 sec @ 135% (135w)
  • Rest 30 sec @ 50% (50w)
• 10 min @ 60% (60w)
• 15X
  • 30 sec @ 135% (135w)
  • Rest 30 sec @ 50% (50w)
• 10 min @ 60-40% (60-40w)