Anaerobic

40x30/15"

  • Cycling
  • 55mTime
  • 79Stress
  • 0.93Intensity
  • 105Popularity

About this workout

This brutal 30/15 interval workout will build your kick to close gaps and boost your raw sprinting power, making it ideal for race day surges and aggressive group ride tactics. Perfect for developing lactate tolerance, this session is a must for riders looking to enhance their top-end punch.

frederico costa pinto

Workout structure

  • Warm-Up 10 min @ 50-80% (50-80w)
  • 1 min @ 50% (50w)
  • Cooldown 30 sec @ 130% (130w)
  • 3 min @ 50% (50w)
  • 13X
    • 30 sec @ 130% (130w)
    • Rest 15 sec @ 50% (50w)
  • 4:15 min @ 50% (50w)
  • 13X
    • 30 sec @ 130% (130w)
    • Rest 15 sec @ 50% (50w)
  • 4:15 min @ 50% (50w)
  • 13X
    • 30 sec @ 130% (130w)
    • Rest 15 sec @ 50% (50w)
  • 2:45 min @ 50% (50w)