30/15's #3

• Cycling
• 30mTime
• 34Stress
• 0.82Intensity
• 141Popularity

About this workout

This workout features brutal 30-second efforts at 125% FTP, interspersed with short 15-second recoveries—perfect for boosting your sprinting power and lactate tolerance. It's an ideal choice for closing gaps in a group ride or developing the punch needed for race kicks.

Workout structure

• 1:15 min @ 45% (45w)
• 1:15 min @ 56% (56w)
• 1:15 min @ 64% (64w)
• 1:15 min @ 75% (75w)
• 3X
  • 30 sec @ 65% (65w)
  • 30 sec @ 89% (89w)
• 2 min @ 55% (55w)
• 10 min @ 75% (75w)
• 8X
  • 30 sec @ 125% (125w)
  • 15 sec @ 65% (65w)
• 1 min @ 55% (55w)
• 1:30 min @ 70% (70w)
• 1:30 min @ 50% (50w)