Anaerobic

350 OU 30sec 2 rest

  • Cycling
  • 30mTime
  • 42Stress
  • 0.92Intensity
  • 150Popularity

About this workout

This brutal anaerobic workout focuses on 30-second efforts at 140% FTP, perfect for building the explosive kick needed to close gaps in races or during intense group rides. With 2-minute recoveries, it's a solid choice for developing raw sprinting power and lactate tolerance without overextending yourself.

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Workout structure

  • 4 min @ 56-100% (56-100w)
  • 10X
    • 30 sec @ 140% (140w)
    • Rest 2 min @ 72% (72w)
  • 1 min @ 72-40% (72-40w)