30 on / 60 off

• Cycling
• 23mTime
• 69Stress
• 1.33Intensity
• 71Popularity

About this workout

This gnarly 30 on / 60 off workout, featuring 9 intervals of 30 seconds at 200% FTP, builds your raw sprinting power and lactate tolerance for those explosive race kicks and gap closures. It's perfect for developing the anaerobic capacity needed to take the lead in competitive group rides or push through tough breakaways.

Workout structure

• 5 min @ 60% (60w)
• 9X
  • 30 sec @ 200% (200w)
  • 1 min @ 60% (60w)
• 5 min @ 50% (50w)