Anaerobic 30secs

• Cycling
• 30mTime
• 57Stress
• 1.07Intensity
• 20Popularity

About this workout

This workout delivers a punchy anaerobic main set with two sets of 4 x 30 seconds at 170% FTP, perfect for building the kick to close gaps or launch a savage sprint in races. Incorporate this session into your training to boost your raw power and lactate tolerance, ensuring you're ready for those critical moments when the pace heats up.

Workout structure

• 4X
  • 30 sec @ 160% (160w)
  • 30 sec @ 40% (40w)
  • 30 sec @ 170% (170w)
  • 30 sec @ 40% (40w)
• 30 sec @ 160% (160w)
• 30 sec @ 40% (40w)
• 30 sec @ 170% (170w)
• 11 min @ 50% (50w)
• 4X
  • 30 sec @ 160% (160w)
  • 30 sec @ 40% (40w)
  • 30 sec @ 170% (170w)
  • 30 sec @ 40% (40w)
• 30 sec @ 160% (160w)
• 30 sec @ 40% (40w)
• 30 sec @ 170% (170w)