anaerobic

30 Second On/Off

  • Cycling
  • 1h 5mTime
  • 73Stress
  • 0.82Intensity
  • 100Popularity

About this workout

This brutal 30 Second On/Off workout pushes your limits with 20 intervals of intense 30 seconds at 125% FTP, designed to build your kick for closing gaps and improving lactate tolerance. Ideal for sharpening your sprinting power and preparing for those gnarly race kicks or breakaways, it’s a must for any serious cyclist.

@litespeeddi2

Workout structure

  • 10 min @ 50% (50w)
  • 20 min @ 60% (60w)
  • 20X
    • 30 sec @ 125% (125w)
    • 30 sec @ 50% (50w)
  • 10 min @ 50% (50w)
  • 5 min @ 50% (50w)