40x30"@130%

• Cycling
• 1hTime
• 79Stress
• 0.89Intensity
• 472Popularity

About this workout

This gnarly anaerobic workout, featuring three sets of 12 brutal 30-second efforts at 130% FTP, builds the kick to close gaps and boosts your raw sprinting power. Perfect for fine-tuning your top-end punch ahead of group rides or races where every second counts.

Workout structure

• 5 min @ 50% (50w)
• 30 sec @ 100% (100w)
• 30 sec @ 50% (50w)
• 30 sec @ 115% (115w)
• 30 sec @ 50% (50w)
• 30 sec @ 130% (130w)
• 2:30 min @ 50% (50w)
• 12X
  • 30 sec @ 130% (130w)
  • 30 sec @ 45% (45w)
• 30 sec @ 130% (130w)
• 5 min @ 45% (45w)
• 12X
  • 30 sec @ 130% (130w)
  • 30 sec @ 45% (45w)
• 30 sec @ 130% (130w)
• 5 min @ 45% (45w)
• 12X
  • 30 sec @ 130% (130w)
  • 30 sec @ 45% (45w)
• 30 sec @ 130% (130w)
• 2:30 min @ 45% (45w)