30/30

• Cycling
• 1h 22mTime
• 75Stress
• 0.74Intensity
• 31Popularity

About this workout

The 30/30 workout delivers a gnarly punch with 22 hard 30-second efforts at 132% FTP, pushing your anaerobic capacity and improving your sprinting power for closing gaps and race kicks. Perfect for building that top-end speed needed during intense group rides or when the competition heats up.

Workout structure

• 30 min @ 50% (50w)
• 5X
  • 30 sec @ 132% (132w)
  • Rest 30 sec @ 50% (50w)
• 10 min @ 50% (50w)
• 7X
  • 30 sec @ 132% (132w)
  • Rest 30 sec @ 50% (50w)
• 10 min @ 50% (50w)
• 10X
  • 30 sec @ 132% (132w)
  • Rest 30 sec @ 50% (50w)
• 10 min @ 50% (50w)