30/30

• Cycling
• 1h 4mTime
• 81Stress
• 0.87Intensity
• 36Popularity

About this workout

This high-intensity 30/30 workout features multiple sets of short, sharp efforts at 125% FTP, perfect for building that crucial kick to close gaps during races or on group rides. It's a punishing way to boost your sprinting power and lactate tolerance, making it a must-have for competitive cyclists looking to sharpen their edge.

Workout structure

• 10 min @ 33-75% (33-75w)
• 2:30 min @ 90% (90w)
• 30 sec @ 60% (60w)
• 2:30 min @ 100% (100w)
• 2:30 min @ 60% (60w)
• 8X
  • 30 sec @ 125% (125w)
  • Rest 30 sec @ 72% (72w)
• 3 min @ 60% (60w)
• 8X
  • 30 sec @ 125% (125w)
  • Rest 30 sec @ 72% (72w)
• 3 min @ 60% (60w)
• 8X
  • 30 sec @ 125% (125w)
  • Rest 30 sec @ 72% (72w)
• 2:30 min @ 100% (100w)
• 30 sec @ 60% (60w)
• 2:30 min @ 90% (90w)
• 30 sec @ 60% (60w)
• 10 min @ 60-40% (60-40w)