3x6x30/15 Intervall

• Cycling
• 1hTime
• 63Stress
• 0.79Intensity
• 135Popularity

About this workout

This workout features 3 sets of 6 intervals at 30 seconds each, pushing your limits at 130% FTP with brief 15-second recoveries to build your raw sprinting power and lactate tolerance. Perfect for closing gaps during group rides or sharpening your kick for race day, this 30/15 protocol is a brutal yet effective way to boost your anaerobic capacity.

Workout structure

• Active 6 min @ 50% (50w)
• Active 2 min @ 65% (65w)
• Active 2 min @ 80% (80w)
• Active 2 min @ 100% (100w)
• Active 5 min @ 53% (53w)
• 6X
  • Active 30 sec @ 130% (130w)
  • Rest 15 sec @ 53% (53w)
• Active 5 min @ 53% (53w)
• 6X
  • Active 30 sec @ 130% (130w)
  • Rest 15 sec @ 53% (53w)
• Active 5 min @ 53% (53w)
• 6X
  • Active 30 sec @ 130% (130w)
  • Rest 15 sec @ 53% (53w)
• Active 9:30 min @ 53% (53w)
• Cooldown 10 min @ 53-45% (53-45w)