30/30 Anaerobic #1

• Cycling
• 1hTime
• 63Stress
• 0.79Intensity
• 15Popularity

About this workout

This gnarly 30/30 interval workout pushes your limits with 30 seconds of hard efforts at 115% FTP followed by short recoveries, building raw sprinting power and lactate tolerance. Perfect for those looking to boost their anaerobic capacity for race kicks and breakaways, this session is a must for any competitive cyclist.

Workout structure

• 3 min @ 50% (50w)
• 4X
  • 10 sec @ 150% (150w)
  • Rest 50 sec @ 65% (65w)
• 1 min @ 50% (50w)
• 3 min @ 75% (75w)
• 2 min @ 50% (50w)
• 5 min @ 50-85% (50-85w)
• 5 min @ 92% (92w)
• 3 min @ 50% (50w)
• 12X
  • 30 sec @ 115% (115w)
  • Rest 30 sec @ 50% (50w)
• 5 min @ 50% (50w)
• 12X
  • 30 sec @ 115% (115w)
  • Rest 30 sec @ 50% (50w)
• 5 min @ 70-45% (70-45w)