30x30s On/Off_true

• Cycling
• 1hTime
• 87Stress
• 0.93Intensity
• 125Popularity

About this workout

This gnarly workout features 30-second intervals at 130% FTP, designed to build your raw sprinting power and lactate tolerance for those critical gaps in races or intense group rides. Perfect for developing the top-end punch needed when the pace ramps up, this session is a must-try for any competitive cyclist.

Workout structure

• 3 min @ 70% (70w)
• 4X
  • 30 sec @ 95% (95w)
  • 30 sec @ 70% (70w)
• 3 min @ 80% (80w)
• 5X
  • 30 sec @ 110% (110w)
  • 30 sec @ 80% (80w)
• 2 min @ 80% (80w)
• 5X
  • 30 sec @ 110% (110w)
  • 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)
• 2 min @ 80% (80w)
• 5X
  • 30 sec @ 130% (130w)
  • 30 sec @ 80% (80w)
• 2 min @ 80% (80w)
• 5X
  • 30 sec @ 130% (130w)
  • 30 sec @ 80% (80w)
• 10 min @ 80% (80w)