Epic 30-30

• Cycling
• 1h 20mTime
• 120Stress
• 0.95Intensity
• 45Popularity

About this workout

The Epic 30-30 workout delivers a savage anaerobic challenge, featuring two sets of ten 30-second efforts at 130% FTP, perfect for building your sprinting power and lactate tolerance. This is a killer session for closing gaps in group rides or sharpening your top-end punch before race day.

Workout structure

• 10 min @ 55% (55w)
• 10X
  • 30 sec @ 115% (115w)
  • 30 sec @ 55% (55w)
• 2:30 min @ 55% (55w)
• 10X
  • 30 sec @ 120% (120w)
  • 30 sec @ 55% (55w)
• 2:30 min @ 55% (55w)
• 10X
  • 30 sec @ 125% (125w)
  • 30 sec @ 55% (55w)
• 2:30 min @ 55% (55w)
• 10X
  • 30 sec @ 130% (130w)
  • 30 sec @ 55% (55w)
• 2:30 min @ 55% (55w)
• 10X
  • 30 sec @ 130% (130w)
  • 30 sec @ 55% (55w)
• 10 min @ 55% (55w)