anaerobic

30-30 x 30

  • Cycling
  • 1hTime
  • 96Stress
  • 0.98Intensity
  • 20Popularity

About this workout

The 30-30 x 30 workout is a brutal anaerobic session, featuring 30 seconds of all-out effort at 135% FTP followed by short recoveries, perfect for building that explosive kick to close gaps during races. Incorporate this into your training for a savage boost in sprinting power and lactate tolerance, essential for those gnarly breakaway attempts or hard-fought finishes.

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Workout structure

  • 15 min @ 60% (60w)
  • 30X
    • 30 sec @ 135% (135w)
    • 30 sec @ 60% (60w)
  • 15 min @ 60% (60w)