30/30

• Cycling
• 1h 7mTime
• 95Stress
• 0.92Intensity
• 21Popularity

About this workout

This gnarly 30/30 workout pushes your limits with 25 intervals of raw sprinting power, developing the kick to close gaps and enhance your lactate tolerance. Perfect for sharpening your anaerobic capacity, it’s a game-changer for those looking to improve their race kicks and breakaway efforts.

Workout structure

• 10 min @ 58-74% (58-74w)
• 1 min @ 84% (84w)
• 1 min @ 57% (57w)
• 1 min @ 97% (97w)
• 1 min @ 57% (57w)
• 1 min @ 111% (111w)
• 1 min @ 57% (57w)
• 9X
  • 30 sec @ 143% (143w)
  • 30 sec @ 58% (58w)
• 30 sec @ 143% (143w)
• 5 min @ 66% (66w)
• 8X
  • 30 sec @ 143% (143w)
  • 30 sec @ 58% (58w)
• 30 sec @ 143% (143w)
• 5 min @ 66% (66w)
• 8X
  • 30 sec @ 145% (145w)
  • 30 sec @ 58% (58w)
• 30 sec @ 145% (145w)
• 15 min @ 58% (58w)