30x30

• Cycling
• 54mTime
• 68Stress
• 0.87Intensity
• 45Popularity

About this workout

This gnarly 30x30 workout cranks up your anaerobic capacity with 30-second efforts at 137.3% FTP, perfect for building the explosive kick needed for closing gaps and launching breakaways. Ideal for sharpening your sprinting power and lactate tolerance during those hard group rides or intense race scenarios.

Workout structure

• 10 min @ 55% (55w)
• 14X
  • 30 sec @ 137% (137w)
  • Rest 30 sec @ 43% (43w)
• 6 min @ 43% (43w)
• 14X
  • 30 sec @ 137% (137w)
  • Rest 30 sec @ 43% (43w)
• 4 min @ 43% (43w)
• 6 min @ 55% (55w)