30S/30S X 30

• Cycling
• 54mTime
• 74Stress
• 0.90Intensity
• 40Popularity

About this workout

This brutal anaerobic workout, featuring 3 sets of 9 × 30 seconds at 135% FTP, will build the kick to close gaps and enhance your raw sprinting power. Perfect for those looking to improve their top-end punch for race kicks or explosive efforts in breakaways.

Workout structure

• 8 min @ 50-80% (50-80w)
• 9X
  • 30 sec @ 135% (135w)
  • 30 sec @ 50% (50w)
• 30 sec @ 135% (135w)
• 5 min @ 50% (50w)
• 9X
  • 30 sec @ 135% (135w)
  • 30 sec @ 50% (50w)
• 30 sec @ 135% (135w)
• 5 min @ 50% (50w)
• 9X
  • 30 sec @ 135% (135w)
  • 30 sec @ 50% (50w)
• 30 sec @ 135% (135w)
• 8 min @ 80-50% (80-50w)