30/30 murder

• Cycling
• 1h 30mTime
• 119Stress
• 0.89Intensity
• 20Popularity

About this workout

Get ready for a hard-hitting session with 30/30 murder, featuring relentless 30-second efforts at 145% FTP to build your kick and lactate tolerance. Perfect for developing that top-end power needed for race kicks and closing gaps in group rides, this workout is a brutal staple for any cyclist looking to push their limits.

Workout structure

• 30 min @ 60% (60w)
• 10X
  • 30 sec @ 145% (145w)
  • 30 sec @ 80% (80w)
• 10 min @ 20% (20w)
• 10X
  • 30 sec @ 145% (145w)
  • 30 sec @ 80% (80w)
• 30 min @ 60% (60w)