30/30s

• Cycling
• 1hTime
• 100Stress
• 1.00Intensity
• 100Popularity

About this workout

This gnarly 30/30s workout cranks up your anaerobic capacity with repeated bursts of high-intensity efforts, perfect for closing gaps in races or launching a savage sprint. It's an essential drill for developing the raw punch needed during those crucial moments when the pace picks up.

Workout structure

• 3 min @ 50% (50w)
• 3 min @ 75% (75w)
• 2 min @ 100% (100w)
• 1:30 min @ 125% (125w)
• 1 min @ 150% (150w)
• 30 sec @ 175% (175w)
• 4 min @ 50% (50w)
• 30 sec @ 150% (150w)
• Rest 30 sec @ 50% (50w)
• 30 sec @ 150% (150w)
• 7X
  • Rest 30 sec @ 50% (50w)
  • 30 sec @ 150% (150w)
• Rest 30 sec @ 50% (50w)
• 8 min @ 50% (50w)
• 10X
  • 30 sec @ 150% (150w)
  • Rest 30 sec @ 50% (50w)
• 8 min @ 50% (50w)
• 10X
  • 30 sec @ 150% (150w)
  • Rest 30 sec @ 50% (50w)