30sec 525w 1.5m 100w

• Cycling
• 1h 17mTime
• 126Stress
• 0.99Intensity
• 31Popularity

About this workout

This punishing workout features 30 bursts of 30 seconds at a savage 175% FTP, interspersed with 90 seconds of recoveries, perfect for building that killer kick to close gaps in races or group rides. It's a classic anaerobic routine that sharpens your sprinting power and lactate tolerance, making it a staple for serious cyclists looking to push their limits.

Workout structure

• 10 min @ 40-107% (40-107w)
• Rest 3 min @ 50% (50w)
• 30X
  • 30 sec @ 175% (175w)
  • Rest 1:30 min @ 33% (33w)
• 4 min @ 33% (33w)