30/30s [50mins]

• Cycling
• 50mTime
• 78Stress
• 0.97Intensity
• 182Popularity

About this workout

This gnarly 30/30s workout, featuring 2 sets of 10 x 30 seconds at 162% FTP, will build your kick for closing gaps and boost raw sprinting power. Perfect for sharpening your anaerobic capacity ahead of intense group rides or race day sprints, it packs a punch without overcooking your legs.

Workout structure

• 10 min @ 60% (60w)
• 10X
  • 30 sec @ 162% (162w)
  • 30 sec @ 48% (48w)
• 10 min @ 66% (66w)
• 10X
  • 30 sec @ 162% (162w)
  • 30 sec @ 48% (48w)
• 10 min @ 60% (60w)