30/15s HIT decrease

• Cycling
• 1hTime
• 72Stress
• 0.85Intensity
• 41Popularity

About this workout

This 30/15s high-intensity interval training session pushes your limits with 3 sets of 3×30 seconds at 130% FTP, boosting your aerobic ceiling for those moments when the road gets steep or the race kicks into high gear. Perfect for athletes looking to develop their top-end power and sustain their pace during hard efforts, this workout packs a serious punch without overwhelming fatigue.

Workout structure

• 10 min @ 40-100% (40-100w)
• Rest 5 min @ 70% (70w)
• 3X
  • 30 sec @ 130% (130w)
  • Rest 15 sec @ 50% (50w)
• 3X
  • 30 sec @ 120% (120w)
  • Rest 15 sec @ 50% (50w)
• 3X
  • Rest 30 sec @ 115% (115w)
  • Rest 15 sec @ 50% (50w)
• 3X
  • 30 sec @ 112% (112w)
  • Rest 15 sec @ 50% (50w)
• 5 min @ 50% (50w)
• 3X
  • Rest 30 sec @ 130% (130w)
  • Rest 15 sec @ 50% (50w)
• 3X
  • 30 sec @ 120% (120w)
  • Rest 15 sec @ 50% (50w)
• 3X
  • 30 sec @ 115% (115w)
  • Rest 15 sec @ 50% (50w)
• 3X
  • Rest 30 sec @ 112% (112w)
  • Rest 15 sec @ 50% (50w)
• 5 min @ 50% (50w)
• 3X
  • 30 sec @ 130% (130w)
  • Rest 15 sec @ 50% (50w)
• 3X
  • 30 sec @ 120% (120w)
  • Rest 15 sec @ 50% (50w)
• 3X
  • 30 sec @ 115% (115w)
  • Rest 15 sec @ 50% (50w)
• 3X
  • 30 sec @ 112% (112w)
  • Rest 15 sec @ 50% (50w)
• Rest 8 min @ 50% (50w)