3x15 30/30

• Cycling
• 1h 25mTime
• 117Stress
• 0.91Intensity
• 30Popularity

About this workout

This 3x15 30/30 workout is a brutal anaerobic effort that builds your kick for closing gaps and boosts your raw sprinting power with a punishing main set of repeated 30-second efforts at 139% FTP. Perfect for sharpening your performance in group rides or races where explosive power and lactate tolerance are essential.

Workout structure

• 8 min @ 55-85% (55-85w)
• 2 min @ 60% (60w)
• 15X
  • 30 sec @ 139% (139w)
  • Rest 30 sec @ 50% (50w)
• 10 min @ 60% (60w)
• 15X
  • 30 sec @ 139% (139w)
  • Rest 30 sec @ 50% (50w)
• 10 min @ 60% (60w)
• 15X
  • 30 sec @ 139% (139w)
  • Rest 30 sec @ 50% (50w)
• 10 min @ 60-40% (60-40w)