Anaerobic

30/15s

  • Cycling
  • 29mTime
  • 41Stress
  • 0.92Intensity
  • 50Popularity

About this workout

This brutal 30/15s workout builds your raw sprinting power and lactate tolerance through intense 30-second efforts at 130% FTP, with short recoveries that teach you to push through the pain. Use it to develop the kick needed for closing gaps in races or powering through tough group ride sprints.

vlad01

Workout structure

  • 1 min @ 50% (50w)
  • 1 min @ 75% (75w)
  • 1 min @ 100% (100w)
  • 1 min @ 75% (75w)
  • 1 min @ 50% (50w)
  • 12X
    • 30 sec @ 130% (130w)
    • Rest 15 sec @ 30% (30w)
  • 3 min @ 30% (30w)
  • 12X
    • 30 sec @ 130% (130w)
    • Rest 15 sec @ 30% (30w)
  • 3 min @ 30% (30w)