Anaerobic

30/30's

  • Cycling
  • 1h 5mTime
  • 94Stress
  • 0.93Intensity
  • 467Popularity

About this workout

This brutal anaerobic workout features 3 sets of 10 intervals of 30 seconds at 150% FTP, perfect for building raw sprinting power and lactate tolerance. Ideal for closing gaps during group rides or delivering a top-end punch in race scenarios, this session pushes your limits while boosting your performance for those gnarly finishes.

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Workout structure

  • Warm Up 10 min @ 50-60% (50-60w)
  • 10X
    • Main Set 30 sec @ 150% (150w)
    • Rest 30 sec @ 50% (50w)
  • Recovery 5 min @ 50% (50w)
  • 10X
    • Main Set 30 sec @ 150% (150w)
    • Rest 30 sec @ 50% (50w)
  • Recovery 5 min @ 50% (50w)
  • 10X
    • Main Set 30 sec @ 150% (150w)
    • Rest 30 sec @ 50% (50w)
  • Recovery 5 min @ 50% (50w)
  • 10 min @ 50% (50w)