Anaerobic

Bristow's 30 Minute Mix

  • Cycling
  • 30mTime
  • 43Stress
  • 0.92Intensity
  • 185Popularity

About this workout

This savage 30-minute mix features 2 explosive efforts at 160% FTP, designed to build your kick for closing gaps and raw sprinting power. Perfect for sharpening your top-end punch before race day or during high-intensity training blocks, it's a staple for those looking to improve lactate tolerance.

Bristow

Workout structure

  • 2 min @ 60% (60w)
  • 6 sec @ 180% (180w)
  • 9 sec @ 75% (75w)
  • 6 sec @ 190% (190w)
  • 9 sec @ 75% (75w)
  • 6 sec @ 200% (200w)
  • 9 sec @ 75% (75w)
  • 1 min @ 75-55% (75-55w)
  • 30 sec @ 55% (55w)
  • 6 sec @ 180% (180w)
  • 9 sec @ 75% (75w)
  • 6 sec @ 190% (190w)
  • 9 sec @ 75% (75w)
  • 6 sec @ 200% (200w)
  • 9 sec @ 75% (75w)
  • 6 sec @ 210% (210w)
  • 9 sec @ 75% (75w)
  • 6 sec @ 220% (220w)
  • 9 sec @ 75% (75w)
  • 1 min @ 75-55% (75-55w)
  • 30 sec @ 55% (55w)
  • 1 min @ 55-90% (55-90w)
  • 1 min @ 90% (90w)
  • 30 sec @ 100% (100w)
  • 30 sec @ 105% (105w)
  • 30 sec @ 110% (110w)
  • 30 sec @ 115% (115w)
  • 1 min @ 115-80% (115-80w)
  • 1 min @ 80% (80w)
  • 6 sec @ 180% (180w)
  • 9 sec @ 70% (70w)
  • 6 sec @ 190% (190w)
  • 9 sec @ 70% (70w)
  • 6 sec @ 200% (200w)
  • 9 sec @ 70% (70w)
  • 6 sec @ 205% (205w)
  • 1 min @ 70-55% (70-55w)
  • 1 min @ 55% (55w)
  • 1 min @ 55-85% (55-85w)
  • 1 min @ 85% (85w)
  • 1 min @ 90% (90w)
  • 1 min @ 95% (95w)
  • 1 min @ 100% (100w)
  • 1 min @ 105% (105w)
  • 30 sec @ 110% (110w)
  • 30 sec @ 115% (115w)
  • 2X
    • 6 sec @ 160% (160w)
    • 9 sec @ 70% (70w)
  • 6 sec @ 150% (150w)
  • 9 sec @ 70% (70w)
  • 6 sec @ 180% (180w)
  • 9 sec @ 70% (70w)
  • 6 sec @ 170% (170w)
  • 9 sec @ 70% (70w)
  • 6 sec @ 150% (150w)
  • 9 sec @ 70% (70w)
  • 6 sec @ 140% (140w)
  • 9 sec @ 70% (70w)
  • 6 sec @ 160% (160w)
  • 9 sec @ 70% (70w)
  • 2 min @ 85-50% (85-50w)
  • 1 min @ 50-75% (50-75w)
  • 2:12 min @ 75-40% (75-40w)