3. 30/30 Anaerobic #1

• Cycling
• 52mTime
• 58Stress
• 0.82Intensity
• 80Popularity

About this workout

This workout features intense intervals designed to build your kick, with 30-second efforts at 115% FTP followed by brief recoveries, making it an excellent choice for honing your raw sprinting power and lactate tolerance. Perfect for those looking to sharpen their legs for closing gaps in group rides or adding a punch to your race strategy.

Workout structure

• 3 min @ 50% (50w)
• 4X
  • 10 sec @ 200% (200w)
  • Rest 50 sec @ 65% (65w)
• 1 min @ 50% (50w)
• 3 min @ 75% (75w)
• 2 min @ 60% (60w)
• 5 min @ 60-85% (60-85w)
• 5 min @ 92% (92w)
• 3 min @ 50% (50w)
• 8X
  • 30 sec @ 115% (115w)
  • Rest 30 sec @ 65% (65w)
• 5 min @ 50% (50w)
• 8X
  • 30 sec @ 115% (115w)
  • Rest 30 sec @ 65% (65w)
• 5 min @ 70-45% (70-45w)