30/15s (120%)

• Cycling
• 1hTime
• 61Stress
• 0.78Intensity
• 41Popularity

About this workout

This workout features 3 sets of 10 intervals at 120% FTP for 30 seconds, pushing your aerobic ceiling and preparing you for those tough climbs or decisive race moments. Perfect for developing the capacity you need when the road kicks up or during high-intensity group rides, this 30/15s protocol delivers a solid return on investment for your training.

Workout structure

• 2 min @ 45-50% (45-50w)
• 4 min @ 50% (50w)
• 3 min @ 60% (60w)
• 30 sec @ 90% (90w)
• 1 min @ 50% (50w)
• 30 sec @ 100% (100w)
• 2 min @ 45-50% (45-50w)
• 5 min @ 60% (60w)
• 10X
  • 30 sec @ 120% (120w)
  • 15 sec @ 40% (40w)
• 3 min @ 40% (40w)
• 10X
  • 30 sec @ 120% (120w)
  • 15 sec @ 40% (40w)
• 3 min @ 40% (40w)
• 10X
  • 30 sec @ 120% (120w)
  • 15 sec @ 40% (40w)
• 2:30 min @ 40-50% (40-50w)
• 11 min @ 50% (50w)