Anaerobic

30 Minute 30/30 intervals

  • Swimming
  • 31mTime
  • 50Stress
  • 0.98Intensity
  • 46Popularity

About this workout

This savage 30 minute workout features 30/30 intervals that push your limits with 14 rounds of hard effort at 140% FTP, perfect for building the kick to close gaps and developing raw sprinting power. Incorporate this into your training for race day readiness or use it to sharpen your legs for those gnarly group ride surges.

K0D14K

Workout structure

  • Warm-Up 2 min @ 50% (50w)
  • 2 min @ 50-80% (50-80w)
  • Cooldown 2 min @ 80% (80w)
  • 2 min @ 140% (140w)
  • 1 min @ 60% (60w)
  • 7X
    • 30 sec @ 140% (140w)
    • 30 sec @ 50% (50w)
  • 30 sec @ 140% (140w)
  • 3:30 min @ 60% (60w)
  • 7X
    • 30 sec @ 140% (140w)
    • 30 sec @ 50% (50w)
  • 30 sec @ 140% (140w)
  • 3 min @ 60% (60w)
  • 1 min @ 60-40% (60-40w)