30/30X10X6 @ 130%50% VO2MAX

• Cycling
• 1h 32mTime
• 121Stress
• 0.89Intensity
• 25Popularity

About this workout

This savage workout pushes your limits with 30-second efforts at 130% FTP, building the raw sprinting power and lactate tolerance needed for those race-winning kicks. It's a punishing session designed to enhance your anaerobic capacity, making it a perfect fit for closing gaps in group rides or nailing those final sprints.

Workout structure

• 5 min @ 20-50% (20-50w)
• 10X
  • 30 sec @ 130% (130w)
  • 30 sec @ 50% (50w)
• 4:30 min @ 50% (50w)
• 10X
  • 30 sec @ 130% (130w)
  • 30 sec @ 50% (50w)
• 4:30 min @ 50% (50w)
• 10X
  • 30 sec @ 130% (130w)
  • 30 sec @ 50% (50w)
• 4:30 min @ 50% (50w)
• 10X
  • 30 sec @ 130% (130w)
  • 30 sec @ 50% (50w)
• 4:30 min @ 50% (50w)
• 10X
  • 30 sec @ 130% (130w)
  • 30 sec @ 50% (50w)
• 4:30 min @ 50% (50w)
• 9X
  • 30 sec @ 130% (130w)
  • 30 sec @ 50% (50w)
• 30 sec @ 130% (130w)
• 5 min @ 50-20% (50-20w)