30x30 special
- Cycling
- 1h 9mTime
- 74Stress
- 0.80Intensity
- 50Popularity
About this workout
The 30x30 special, often referred to as the McCarthy special, is a brutal anaerobic workout that builds raw sprinting power and lactate tolerance through short, intense efforts. Perfect for improving your kick in group rides or preparing for race-day surges, this session will push you to new limits while enhancing your ability to close gaps.
Workout structure
- 1 min @ 46% (46w)
- 1 min @ 49% (49w)
- 1 min @ 52% (52w)
- 1 min @ 55% (55w)
- 1 min @ 58% (58w)
- 2 min @ 61% (61w)
- 2 min @ 76% (76w)
- 1 min @ 97% (97w)
- 5 min @ 58% (58w)
- 30 sec @ 46% (46w)
- 30 sec @ 55% (55w)
- 30 sec @ 46% (46w)
- 30 sec @ 61% (61w)
- 30 sec @ 46% (46w)
- 30 sec @ 67% (67w)
- 30 sec @ 46% (46w)
- 30 sec @ 73% (73w)
- 30 sec @ 46% (46w)
- 30 sec @ 85% (85w)
- 30 sec @ 46% (46w)
- 30 sec @ 91% (91w)
- 30 sec @ 46% (46w)
- 30 sec @ 97% (97w)
- 30 sec @ 46% (46w)
- 30 sec @ 103% (103w)
- 30 sec @ 46% (46w)
- 30 sec @ 115% (115w)
- 30 sec @ 46% (46w)
- 30 sec @ 121% (121w)
- 30 sec @ 46% (46w)
- 30 sec @ 127% (127w)
- 30 sec @ 46% (46w)
- 30 sec @ 133% (133w)
- 30 sec @ 46% (46w)
- 30 sec @ 139% (139w)
- 30 sec @ 46% (46w)
- 30 sec @ 146% (146w)
- 30 sec @ 46% (46w)
- 30 sec @ 152% (152w)
- 4 min @ 46% (46w)
- 30 sec @ 61% (61w)
- 30 sec @ 46% (46w)
- 30 sec @ 67% (67w)
- 30 sec @ 46% (46w)
- 30 sec @ 73% (73w)
- 30 sec @ 46% (46w)
- 30 sec @ 85% (85w)
- 30 sec @ 46% (46w)
- 30 sec @ 91% (91w)
- 30 sec @ 46% (46w)
- 30 sec @ 97% (97w)
- 30 sec @ 46% (46w)
- 30 sec @ 103% (103w)
- 30 sec @ 46% (46w)
- 30 sec @ 115% (115w)
- 30 sec @ 46% (46w)
- 30 sec @ 121% (121w)
- 30 sec @ 46% (46w)
- 30 sec @ 127% (127w)
- 30 sec @ 46% (46w)
- 30 sec @ 133% (133w)
- 30 sec @ 46% (46w)
- 30 sec @ 139% (139w)
- 30 sec @ 46% (46w)
- 30 sec @ 146% (146w)
- 30 sec @ 46% (46w)
- 30 sec @ 152% (152w)
- 4 min @ 46% (46w)
- 30 sec @ 61% (61w)
- 30 sec @ 46% (46w)
- 30 sec @ 67% (67w)
- 30 sec @ 46% (46w)
- 30 sec @ 73% (73w)
- 30 sec @ 46% (46w)
- 30 sec @ 85% (85w)
- 30 sec @ 46% (46w)
- 30 sec @ 91% (91w)
- 30 sec @ 46% (46w)
- 30 sec @ 97% (97w)
- 30 sec @ 46% (46w)
- 30 sec @ 103% (103w)
- 30 sec @ 46% (46w)
- 30 sec @ 115% (115w)
- 30 sec @ 46% (46w)
- 30 sec @ 121% (121w)
- 30 sec @ 46% (46w)
- 30 sec @ 127% (127w)
- 30 sec @ 46% (46w)
- 30 sec @ 133% (133w)
- 30 sec @ 46% (46w)
- 30 sec @ 139% (139w)
- 30 sec @ 46% (46w)
- 30 sec @ 146% (146w)
- 30 sec @ 46% (46w)
- 30 sec @ 152% (152w)
- 4 min @ 46% (46w)