Anaerobic

30x30s On/Off

  • Cycling
  • 1hTime
  • 88Stress
  • 0.94Intensity
  • 105Popularity

About this workout

This workout features a gnarly main set of 30-second efforts at 140% FTP, pushing your anaerobic capacity and raw sprinting power with brief recoveries. Ideal for sharpening your kick to close gaps in races or to build that top-end punch for group rides.

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Workout structure

  • 3 min @ 70% (70w)
  • 4X
    • 30 sec @ 100% (100w)
    • 30 sec @ 70% (70w)
  • 3 min @ 70% (70w)
  • 5X
    • 30 sec @ 140% (140w)
    • 30 sec @ 55% (55w)
  • 2 min @ 55% (55w)
  • 5X
    • 30 sec @ 140% (140w)
    • 30 sec @ 55% (55w)
  • 2 min @ 55% (55w)
  • 5X
    • 30 sec @ 140% (140w)
    • 30 sec @ 55% (55w)
  • 2 min @ 55% (55w)
  • 4X
    • 30 sec @ 140% (140w)
    • 30 sec @ 55% (55w)
  • 30 sec @ 140% (140w)
  • 30 sec @ 80% (80w)
  • 2 min @ 80% (80w)
  • 5X
    • 30 sec @ 120% (120w)
    • 30 sec @ 80% (80w)
  • 2 min @ 80% (80w)
  • 5X
    • 30 sec @ 120% (120w)
    • 30 sec @ 80% (80w)
  • 10 min @ 80% (80w)