30-12

• Cycling
• 1h 20mTime
• 103Stress
• 0.88Intensity
• 26Popularity

About this workout

The 30-12 workout features a series of intense 60-second efforts at 117.9% FTP, perfect for boosting your aerobic ceiling and preparing for those steep road climbs. This session is ideal for sharpening your response to race kicks or building the engine necessary for a hard-fought group ride.

Workout structure

• 12 min @ 54-71% (54-71w)
• 1 min @ 100% (100w)
• 1 min @ 57% (57w)
• 30 sec @ 118% (118w)
• 2 min @ 57% (57w)
• 2X
  • 1 min @ 114% (114w)
  • 30 sec @ 61% (61w)
• 7X
  • 1 min @ 118% (118w)
  • 30 sec @ 61% (61w)
• 1 min @ 118% (118w)
• 2 min @ 61% (61w)
• 5 min @ 102% (102w)
• 2:30 min @ 61% (61w)
• 4 min @ 106% (106w)
• 2 min @ 61% (61w)
• 3 min @ 110% (110w)
• 1:30 min @ 64% (64w)
• 2 min @ 114% (114w)
• 1 min @ 61% (61w)
• 1 min @ 118% (118w)
• 8 min @ 61% (61w)
• 1:20 min @ 129% (129w)
• 16 min @ 61-54% (61-54w)