30 min 30x300+10% intervels

• Cycling
• 30mTime
• 42Stress
• 0.92Intensity
• 135Popularity

About this workout

This savage 30-minute workout features 30-second intervals at 128% FTP, designed to build your kick for closing gaps and enhancing your sprinting power. Perfect for honing your top-end punch before race day or pushing through those gnarly group ride surges, this session will leave you breathless but stronger.

Workout structure

• 5 min @ 40-100% (40-100w)
• 30 sec @ 120% (120w)
• Rest 2 min @ 60% (60w)
• 30 sec @ 124% (124w)
• Rest 2 min @ 64% (64w)
• 30 sec @ 128% (128w)
• Rest 2 min @ 68% (68w)
• 30 sec @ 132% (132w)
• Rest 2 min @ 72% (72w)
• 30 sec @ 136% (136w)
• Rest 2 min @ 76% (76w)
• 30 sec @ 140% (140w)
• Rest 2 min @ 80% (80w)
• 30 sec @ 144% (144w)
• Rest 2 min @ 84% (84w)
• 30 sec @ 152% (152w)
• Rest 2 min @ 88% (88w)
• 30 sec @ 156% (156w)
• Rest 2 min @ 92% (92w)
• 2:30 min @ 92-40% (92-40w)