30x30s_the_end_

• Cycling
• 1h 30mTime
• 89Stress
• 0.77Intensity
• 40Popularity

About this workout

This brutal workout cranks up your anaerobic power with 30-second efforts at 130% FTP, perfect for building the kick to close gaps and boost your top-end punch. Incorporate this savage main set to enhance your sprinting strength and lactate tolerance for those race-winning moments.

Workout structure

• 5 min @ 50% (50w)
• 5 min @ 65% (65w)
• 30 sec @ 95% (95w)
• 1 min @ 40% (40w)
• 30 sec @ 100% (100w)
• 1 min @ 40% (40w)
• 30 sec @ 110% (110w)
• 1 min @ 40% (40w)
• 32 min @ 55% (55w)
• 10X
  • 30 sec @ 130% (130w)
  • 30 sec @ 40% (40w)
• 5 min @ 55% (55w)
• 10X
  • 30 sec @ 130% (130w)
  • 30 sec @ 40% (40w)
• 5 min @ 55% (55w)
• 10X
  • 30 sec @ 130% (130w)
  • 30 sec @ 40% (40w)
• 4 min @ 55% (55w)