Anaerobic

GCN 30 min Into the Unknown

  • Cycling
  • 30mTime
  • 42Stress
  • 0.92Intensity
  • 240Popularity

About this workout

This gnarly workout features 2×30 seconds at 200% FTP with brutal recoveries, perfect for building the kick needed to close gaps during a group ride or respond to race attacks. It's a solid choice when you're looking to boost your raw sprinting power and lactate tolerance without overcommitting time.

Roxystar

Workout structure

  • 2 min @ 48-52% (48-52w)
  • 1 min @ 58-62% (58-62w)
  • 30 sec @ 110% (110w)
  • 3 min @ 68-72% (68-72w)
  • 1 min @ 48-52% (48-52w)
  • 2:30 min @ 100% (100w)
  • 1:30 min @ 58-62% (58-62w)
  • 2 min @ 120% (120w)
  • 30 sec @ 48-52% (48-52w)
  • 30 sec @ 200% (200w)
  • 4 min @ 68-72% (68-72w)
  • 30 sec @ 200% (200w)
  • 1:30 min @ 48-52% (48-52w)
  • 3 min @ 65% (65w)
  • 1 min @ 110% (110w)
  • 30 sec @ 48-52% (48-52w)
  • 2 min @ 90% (90w)
  • 3 min @ 48-52% (48-52w)