anaerobic

(30/15 x 10)

  • Cycling
  • 23mTime
  • 44Stress
  • 1.08Intensity
  • 115Popularity

About this workout

Get ready to unleash your inner sprinter with this brutal 30/15 workout, designed to build raw power and lactate tolerance through short, intense intervals. Perfect for closing gaps in a race or sharpening your kick for those final sprints, this session will leave you gasping and ready for the podium.

Jonegrav

Workout structure

  • 1 min @ 55% (55w)
  • 2X
    • 30 sec @ 125% (125w)
    • 15 sec @ 50% (50w)
  • 2X
    • 30 sec @ 125% (125w)
    • 15 sec @ 55% (55w)
  • 5X
    • 30 sec @ 125% (125w)
    • 15 sec @ 50% (50w)
  • 30 sec @ 125% (125w)
  • 4 min @ 40% (40w)
  • 2X
    • 30 sec @ 125% (125w)
    • 15 sec @ 50% (50w)
  • 2X
    • 30 sec @ 125% (125w)
    • 15 sec @ 55% (55w)
  • 5X
    • 30 sec @ 125% (125w)
    • 15 sec @ 50% (50w)
  • 30 sec @ 125% (125w)
  • 3 min @ 50-40% (50-40w)