Anaerobic

AC Progression 2: 4 x 30/15s

  • Cycling
  • 59mTime
  • 69Stress
  • 0.84Intensity
  • 15Popularity

About this workout

This workout cranks up your anaerobic capacity with a hard-hitting set of 4 rounds of 10 x 30 seconds at 122% FTP, designed to build your kick for closing gaps and boosting your sprinting power. Perfect for race-day scenarios, these intervals sharpen your top-end punch, making them a go-to for those looking to elevate their performance in breakaways or intense group ride efforts.

townsendmyers

Workout structure

  • 10 min @ 40-65% (40-65w)
  • 5 min @ 65% (65w)
  • 10X
    • 30 sec @ 122% (122w)
    • Rest 15 sec @ 40% (40w)
  • 3 min @ 40% (40w)
  • 10X
    • 30 sec @ 122% (122w)
    • Rest 15 sec @ 40% (40w)
  • 3 min @ 40% (40w)
  • 10X
    • 30 sec @ 122% (122w)
    • Rest 15 sec @ 40% (40w)
  • 3 min @ 40% (40w)
  • 10X
    • 30 sec @ 122% (122w)
    • Rest 15 sec @ 40% (40w)
  • 5 min @ 40% (40w)