30-30 and sweetspot

• Cycling
• 2h 11mTime
• 137Stress
• 0.79Intensity
• 15Popularity

About this workout

This gnarly workout features 3 sets of 9 x 30 seconds at 130% FTP, perfect for building that kick to close gaps and develop raw sprinting power. A great choice for group ride sprints or race day breakaways, it packs a punch while still incorporating essential sweet spot work for your overall fitness.

Workout structure

• 5 min @ 45-65% (45-65w)
• 4 min @ 65% (65w)
• 4 min @ 72% (72w)
• 4 min @ 80% (80w)
• 4 min @ 90% (90w)
• 7 min @ 52% (52w)
• 9X
  • 30 sec @ 130% (130w)
  • 30 sec @ 45% (45w)
• 30 sec @ 130% (130w)
• 15 min @ 52% (52w)
• 9X
  • 30 sec @ 130% (130w)
  • 30 sec @ 45% (45w)
• 30 sec @ 130% (130w)
• 15 min @ 52% (52w)
• 9X
  • 30 sec @ 130% (130w)
  • 30 sec @ 45% (45w)
• 30 sec @ 130% (130w)
• 15 min @ 52% (52w)
• 20 min @ 91% (91w)
• 10 min @ 55-45% (55-45w)