Anaerobic

30/30

  • Cycling
  • 1h 34mTime
  • 133Stress
  • 0.92Intensity
  • 30Popularity

About this workout

This gnarly 30/30 workout pushes your limits with high-intensity intervals, building the kick to close gaps and the raw sprinting power needed for race day. Perfect for sharpening your anaerobic capacity, it’s a staple for those looking to unleash their top-end punch in tough group rides or competitive sprints.

M1N699

Workout structure

  • Warm-Up 10 min @ 48-68% (48-68w)
  • Active 3 min @ 60% (60w)
  • Active 3 min @ 70% (70w)
  • Active 3 min @ 80% (80w)
  • Active 3 min @ 90% (90w)
  • Active 5 min @ 55% (55w)
  • 14X
    • Active 30 sec @ 145% (145w)
    • Rest 30 sec @ 55% (55w)
  • Active 10 min @ 55% (55w)
  • 14X
    • Active 30 sec @ 145% (145w)
    • Rest 30 sec @ 55% (55w)
  • Active 10 min @ 55% (55w)
  • 14X
    • Active 30 sec @ 145% (145w)
    • Rest 30 sec @ 55% (55w)
  • Cooldown 5 min @ 58-38% (58-38w)