30/30

• Cycling
• 35mTime
• 45Stress
• 0.88Intensity
• 165Popularity

About this workout

This brutal 30/30 workout, featuring two sets of high-intensity 30-second efforts at 120% FTP, is designed to build your sprinting power and lactate tolerance. Perfect for sharpening your kick during group rides or race scenarios, it pushes your limits while developing the raw strength needed to close gaps and respond to attacks.

Workout structure

• 12 min @ 55-70% (55-70w)
• 8 min @ 88-93% (88-93w)
• 5X
  • 30 sec @ 120-130% (120-130w)
  • 30 sec @ 50-60% (50-60w)
• 5 min @ 55-75% (55-75w)
• 5X
  • 30 sec @ 120-130% (120-130w)
  • 30 sec @ 50-60% (50-60w)