30x15s - 8 min sets

• Cycling
• 1h 0mTime
• 81Stress
• 0.90Intensity
• 280Popularity

About this workout

This workout features intense bursts of 35-second efforts at 134% FTP, designed to build your top-end punch and lactate tolerance, making it perfect for closing gaps during group rides or delivering a savage kick in a race. Use this as a brutal mid-week staple to elevate your anaerobic capacity and prepare for those critical moments when the pace spikes.

Workout structure

• 4 min @ 40% (40w)
• 4 min @ 65% (65w)
• 30 sec @ 95% (95w)
• 1 min @ 40% (40w)
• 30 sec @ 105% (105w)
• 1 min @ 40% (40w)
• 30 sec @ 115% (115w)
• 2X
  • 2 min @ 40% (40w)
• 10X
  • 33 sec @ 134% (134w)
  • 15 sec @ 40% (40w)
• 33 sec @ 134% (134w)
• 3 min @ 40% (40w)
• 10X
  • 33 sec @ 134% (134w)
  • 15 sec @ 40% (40w)
• 33 sec @ 134% (134w)
• 3 min @ 40% (40w)
• 10X
  • 33 sec @ 134% (134w)
  • 15 sec @ 40% (40w)
• 33 sec @ 134% (134w)
• 13 min @ 40% (40w)