Commute 30s Intervals

• Cycling
• 1hTime
• 81Stress
• 0.90Intensity
• 50Popularity

About this workout

This workout features brutal 30-second efforts at 175% FTP, perfect for building raw sprinting power and lactate tolerance, making it ideal for race kicks and closing gaps in group rides. Incorporating elements of Billat intervals, it serves as a savage yet effective routine for those looking to enhance their top-end punch without compromising recovery.

Workout structure

• Warm-Up 15 min @ 50-70% (50-70w)
• 4X
  • 30 sec @ 175% (175w)
  • Rest 30 sec @ 55% (55w)
• Rest 7 min @ 55% (55w)
• 4X
  • 30 sec @ 175% (175w)
  • Rest 30 sec @ 55% (55w)
• Rest 7 min @ 55% (55w)
• 4X
  • 30 sec @ 175% (175w)
  • Rest 30 sec @ 55% (55w)
• Cooldown 19 min @ 70-50% (70-50w)