Controlled 30/30 Efforts 2

• Cycling
• 59mTime
• 69Stress
• 0.84Intensity
• 35Popularity

About this workout

This workout features controlled 30-second efforts at 130% FTP, pushing your anaerobic capacity and building that critical kick for closing gaps or launching a breakaway. Perfect for race day prep or sharpening your sprinting power, it's a gnarly yet effective way to boost your raw strength without overcooking.

Workout structure

• Warm-Up 5 min @ 50-85% (50-85w)
• Active 7 min @ 92% (92w)
• Active 3 min @ 50% (50w)
• 8X
  • Active 30 sec @ 130% (130w)
  • Rest 30 sec @ 45% (45w)
• Active 7 min @ 55% (55w)
• 8X
  • Active 30 sec @ 130% (130w)
  • Rest 30 sec @ 45% (45w)
• Active 7 min @ 55% (55w)
• 8X
  • Active 30 sec @ 130% (130w)
  • Rest 30 sec @ 45% (45w)
• Cooldown 6 min @ 50-30% (50-30w)