30x15s

• Cycling
• 1h 30mTime
• 83Stress
• 0.74Intensity
• 85Popularity

About this workout

This workout features a punishing main set of 30-second efforts at 125% FTP, perfect for building the kick to close gaps and developing raw sprinting power. Ideal for group rides when you need that top-end punch to respond to race kicks or breakaways.

Workout structure

• 5 min @ 40% (40w)
• 5 min @ 65% (65w)
• 30 sec @ 95% (95w)
• 1 min @ 40% (40w)
• 30 sec @ 100% (100w)
• 1 min @ 40% (40w)
• 30 sec @ 110% (110w)
• 2:30 min @ 40% (40w)
• 4 min @ 40% (40w)
• 10X
  • 30 sec @ 125% (125w)
  • 15 sec @ 40% (40w)
• 3 min @ 40% (40w)
• 10X
  • 30 sec @ 125% (125w)
  • 15 sec @ 40% (40w)
• 3 min @ 40% (40w)
• 9X
  • 30 sec @ 125% (125w)
  • 15 sec @ 40% (40w)
• 30 sec @ 125% (125w)
• 2 min @ 40% (40w)
• 40 min @ 50% (50w)