3x8x30/15

• Cycling
• 43mTime
• 69Stress
• 0.98Intensity
• 15Popularity

About this workout

This workout features a brutal main set of 30/15 intervals, pushing your anaerobic capacity with short bursts at 134% FTP followed by brief recoveries. It's perfect for developing the kick you need to close gaps in a race or power through those final sprints in a group ride.

Workout structure

• Warm-Up 1 min @ 55% (55w)
• Active 1 min @ 60% (60w)
• Active 1 min @ 65% (65w)
• Active 1 min @ 70% (70w)
• Active 1 min @ 75% (75w)
• Active 1 min @ 55% (55w)
• 10X
  • Active 30 sec @ 134% (134w) 100 rpm
  • Rest 15 sec @ 67% (67w) 65 rpm
• Active 5 min @ 55% (55w)
• 10X
  • Active 30 sec @ 134% (134w) 100 rpm
  • Rest 15 sec @ 67% (67w) 65 rpm
• Active 5 min @ 55% (55w)
• 10X
  • Active 30 sec @ 134% (134w) 100 rpm
  • Rest 15 sec @ 67% (67w) 65 rpm
• Active 5 min @ 55% (55w)