Anaerobic

30 x 30sec 500w 60sec 100w

  • Cycling
  • 1h 1mTime
  • 103Stress
  • 1.01Intensity
  • 21Popularity

About this workout

This gnarly workout focuses on 30 seconds of all-out effort at 166.7% FTP, designed to build your raw sprinting power and lactate tolerance. Perfect for sharpening your kick in breakaways or closing gaps during a race, this session is a classic way to develop the top-end punch needed for competitive cycling.

BigMike1965

Workout structure

  • 10 min @ 50-100% (50-100w)
  • Rest 3 min @ 33% (33w)
  • 30X
    • 30 sec @ 167% (167w)
    • Rest 1 min @ 33% (33w)
  • 3 min @ 33% (33w)