Anaerobic

8x30/30

  • Cycling
  • 45mTime
  • 47Stress
  • 0.79Intensity
  • 30Popularity

About this workout

This workout features a series of 8 brutal 30-second efforts at 128% FTP, perfect for building the kick needed to close gaps or launch a savage sprint. It’s an ideal addition to your training for race day, helping to boost your anaerobic capacity and lactate tolerance.

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Workout structure

  • 29 sec @ 25% (25w)
  • 29 sec @ 29% (29w)
  • 29 sec @ 31% (31w)
  • 29 sec @ 33% (33w)
  • 29 sec @ 36% (36w)
  • 29 sec @ 38% (38w)
  • 29 sec @ 40% (40w)
  • 29 sec @ 43% (43w)
  • 29 sec @ 45% (45w)
  • 29 sec @ 48% (48w)
  • 29 sec @ 50% (50w)
  • 29 sec @ 52% (52w)
  • 29 sec @ 55% (55w)
  • 29 sec @ 57% (57w)
  • 29 sec @ 60% (60w)
  • 29 sec @ 62% (62w)
  • 29 sec @ 64% (64w)
  • 29 sec @ 67% (67w)
  • 29 sec @ 69% (69w)
  • 29 sec @ 71% (71w)
  • 20 sec @ 75% (75w)
  • 10 min @ 75% (75w)
  • 8X
    • 30 sec @ 128% (128w)
    • 30 sec @ 75% (75w)
  • 7 min @ 75% (75w)
  • 29 sec @ 75% (75w)
  • 29 sec @ 71% (71w)
  • 29 sec @ 69% (69w)
  • 29 sec @ 67% (67w)
  • 29 sec @ 64% (64w)
  • 29 sec @ 62% (62w)
  • 29 sec @ 60% (60w)
  • 29 sec @ 57% (57w)
  • 29 sec @ 55% (55w)
  • 29 sec @ 52% (52w)
  • 29 sec @ 50% (50w)
  • 29 sec @ 48% (48w)
  • 29 sec @ 45% (45w)
  • 29 sec @ 43% (43w)
  • 29 sec @ 40% (40w)
  • 29 sec @ 38% (38w)
  • 29 sec @ 36% (36w)
  • 29 sec @ 33% (33w)
  • 29 sec @ 31% (31w)
  • 29 sec @ 29% (29w)
  • 20 sec @ 25% (25w)