30:30s

• Cycling
• 1hTime
• 55Stress
• 0.74Intensity
• 25Popularity

About this workout

This workout features a classic 30:30s main set that builds your sustainable power with repeated efforts near your threshold, perfect for simulating race kicks and breakaway scenarios. It's a great way to boost your performance while keeping the fatigue manageable, making it an ideal addition to your training week.

Workout structure

• 5 min @ 60% (60w)
• 4X
  • 15 sec @ 96% (96w)
  • 45 sec @ 60% (60w)
• 1 min @ 85% (85w)
• 2X
  • 1 min @ 60% (60w)
• 5X
  • 30 sec @ 96% (96w)
  • 30 sec @ 71% (71w)
• 2 min @ 60% (60w)
• 5X
  • 30 sec @ 96% (96w)
  • 30 sec @ 71% (71w)
• 2 min @ 60% (60w)
• 5X
  • 30 sec @ 96% (96w)
  • 30 sec @ 71% (71w)
• 2 min @ 60% (60w)
• 5X
  • 30 sec @ 96% (96w)
  • 30 sec @ 71% (71w)
• 2 min @ 60% (60w)
• 5X
  • 30 sec @ 96% (96w)
  • 30 sec @ 71% (71w)
• 2 min @ 58% (58w)
• 13 min @ 58% (58w)