30 second efforts

• Cycling
• 1hTime
• 76Stress
• 0.87Intensity
• 20Popularity

About this workout

This workout features intense 30-second efforts at 120% FTP, designed to push your VO2 max and maximize your aerobic capacity for those moments when the road kicks up or during race kicks. Perfect for sharpening your top-end power, it’s a must-have for any cyclist looking to boost their performance in group rides or time trials.

Workout structure

• 1 min @ 30% (30w)
• 1 min @ 35% (35w)
• 1 min @ 40% (40w)
• 1 min @ 45% (45w)
• 1 min @ 50% (50w)
• 10 min @ 55% (55w)
• 30X
  • 30 sec @ 120% (120w)
  • 30 sec @ 40% (40w)
• 10 min @ 55% (55w)
• 1 min @ 50% (50w)
• 1 min @ 45% (45w)
• 1 min @ 40% (40w)
• 1 min @ 35% (35w)
• 1 min @ 30% (30w)