Endurance with 30" Max

• Cycling
• 51mTime
• 38Stress
• 0.67Intensity
• 25Popularity

About this workout

This workout features a gnarly main set of 3 × 30 seconds at 175% FTP, perfect for building that crucial kick to close gaps and raw sprinting power. Ideal for boosting your anaerobic capacity, it’s a powerful addition to your training routine when preparing for race kicks or breakaways.

Workout structure

• Warm-Up 7 min @ 40-60% (40-60w)
• 5X
  • Active 1 min @ 50% (50w) 70 rpm
  • Rest 1 min @ 50% (50w) 110 rpm
• Active 30 sec @ 175% (175w)
• Active 4 min @ 40% (40w)
• 5X
  • Active 1 min @ 50% (50w) 70 rpm
  • Rest 1 min @ 50% (50w) 110 rpm
• Active 30 sec @ 175% (175w)
• Active 4 min @ 40% (40w)
• 5X
  • Active 1 min @ 50% (50w) 70 rpm
  • Rest 1 min @ 50% (50w) 110 rpm
• Active 30 sec @ 175% (175w)
• Active 5 min @ 40% (40w)