Anaerobic

30/30

  • Cycling
  • 1h 10mTime
  • 100Stress
  • 0.92Intensity
  • 60Popularity

About this workout

This gnarly 30/30 workout builds your kick to close gaps and enhances your raw sprinting power with repeated bursts at 150% FTP, perfect for race scenarios or intense group rides. It's a punishing yet effective way to boost your lactate tolerance and top-end punch.

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Workout structure

  • Active 15 min @ 66% (66w)
  • 10X
    • Active 30 sec @ 150% (150w)
    • Active 30 sec @ 50% (50w)
  • Active 3:30 min @ 50% (50w)
  • 10X
    • Active 30 sec @ 150% (150w)
    • Active 30 sec @ 50% (50w)
  • Active 3:30 min @ 50% (50w)
  • 10X
    • Active 30 sec @ 150% (150w)
    • Active 30 sec @ 50% (50w)
  • Active 3:30 min @ 50% (50w)
  • Active 15 min @ 60% (60w)