30/20 On Off Anaerobico

• Cycling
• 45mTime
• 49Stress
• 0.81Intensity
• 35Popularity

About this workout

This gnarly 30/20 interval workout pushes your anaerobic limits with short, hard efforts at 129% FTP, perfect for developing that crucial kick to close gaps or launch a breakaway. Use this as a savage addition to your training for group rides or races, where those top-end bursts make all the difference.

Workout structure

• 5 min @ 58-67% (58-67w)
• 1 min @ 100% (100w)
• 4 min @ 53% (53w)
• 6X
  • 30 sec @ 122-126% (122-126w)
  • Rest 20 sec @ 49% (49w)
• 5 min @ 49% (49w)
• 6X
  • 30 sec @ 126% (126w)
  • Rest 20 sec @ 49% (49w)
• 5 min @ 49% (49w)
• 6X
  • 30 sec @ 129% (129w)
  • Rest 20 sec @ 49% (49w)
• 10 min @ 75-50% (75-50w)