Controlled 30/30 Efforts

• Cycling
• 51mTime
• 56Stress
• 0.81Intensity
• 80Popularity

About this workout

The Controlled 30/30 Efforts workout is a tough but essential session to boost your raw sprinting power and lactate tolerance with quick 30-second bursts at 130% FTP. Perfect for honing your kick to close gaps in races or group rides, this workout packs a punch without overextending your fatigue reserves.

Workout structure

• Warm-Up 5 min @ 50-85% (50-85w)
• Active 5 min @ 92% (92w)
• Active 3 min @ 50% (50w)
• 6X
  • Active 30 sec @ 130% (130w)
  • Rest 30 sec @ 45% (45w)
• Active 7 min @ 55% (55w)
• 6X
  • Active 30 sec @ 130% (130w)
  • Rest 30 sec @ 45% (45w)
• Active 7 min @ 55% (55w)
• 6X
  • Active 30 sec @ 130% (130w)
  • Rest 30 sec @ 45% (45w)
• Cooldown 6 min @ 50-30% (50-30w)