30/30 with FT Intervals

• Cycling
• 1h 36mTime
• 124Stress
• 0.88Intensity
• 20Popularity

About this workout

This workout features brutal 30/30 intervals, alternating between hard efforts and recovery to build your kick for closing gaps and improving lactate tolerance. Perfect for sharpening your sprinting power and preparing for those explosive moments in races or group rides.

Workout structure

• 11 min @ 70% (70w)
• 3X
  • 2 min @ 85% (85w)
  • 1 min @ 70% (70w)
• 5 min @ 70% (70w)
• 4X
  • 30 sec @ 130% (130w)
  • 30 sec @ 65% (65w)
• 1 min @ 50% (50w)
• 6 min @ 100% (100w)
• 1 min @ 50% (50w)
• 4X
  • 30 sec @ 130% (130w)
  • 30 sec @ 65% (65w)
• 1 min @ 50% (50w)
• 6 min @ 100% (100w)
• 1 min @ 50% (50w)
• 4X
  • 30 sec @ 130% (130w)
  • 30 sec @ 65% (65w)
• 1 min @ 50% (50w)
• 6 min @ 100% (100w)
• 1 min @ 50% (50w)
• 35 min @ 80% (80w)