30-30s - 2 sets of 10

• Cycling
• 39mTime
• 38Stress
• 0.77Intensity
• 126Popularity

About this workout

This workout features 30-second efforts at 120% FTP with brief recoveries, designed to elevate your aerobic ceiling and improve your performance in high-intensity situations like race kicks and breakaways. Perfect for those looking to push their limits in a time-efficient session, it's a great choice when you need a dose of intensity in your training week.

Workout structure

• 4 min @ 60% (60w)
• 1 min @ 40% (40w)
• 8X
  • 30 sec @ 120% (120w)
  • 30 sec @ 40% (40w)
• 30 sec @ 120% (120w)
• 30 sec @ 40% (40w)
• 30 sec @ 120% (120w)
• 5 min @ 40% (40w)
• 3X
  • 30 sec @ 120% (120w)
  • 30 sec @ 40% (40w)
• 30 sec @ 120% (120w)
• 30 sec @ 40% (40w)
• 4X
  • 30 sec @ 120% (120w)
  • 30 sec @ 40% (40w)
• 30 sec @ 120% (120w)
• 30 sec @ 40% (40w)
• 30 sec @ 120% (120w)
• 10 min @ 40% (40w)