Endurance with 30/30's

• Cycling
• 1h 39mTime
• 93Stress
• 0.75Intensity
• 45Popularity

About this workout

This workout features intense 30-second efforts at 113% FTP, pushing your aerobic ceiling while offering a solid recovery to keep you fresh for the next round. Ideal for building strength on climbs or preparing for race-day sprints, it’s a fantastic way to boost your VO2 max and enhance your overall cycling performance.

Workout structure

• 1:15 min @ 50% (50w)
• 1:15 min @ 59% (59w)
• 1:15 min @ 66% (66w)
• 1:15 min @ 75% (75w)
• 5X
  • 30 sec @ 65% (65w)
  • 30 sec @ 80% (80w)
• Free-ride 50 min @ 60% (60w)
• 12X
  • 30 sec @ 113% (113w)
  • 30 sec @ 76% (76w)
• 10 min @ 65% (65w)
• 12X
  • 30 sec @ 113% (113w)
  • 30 sec @ 76% (76w)
• 5 min @ 50% (50w)