Hams 30s full gas (5reps*2)

• Cycling
• 35mTime
• 40Stress
• 0.83Intensity
• 45Popularity

About this workout

Get ready for a brutal anaerobic workout with 2 sets of 5 × 30 seconds at 150% FTP, perfect for building that explosive kick to close gaps during races or group rides. This session is a solid choice for developing raw sprinting power and lactate tolerance, ensuring you're ready for those gnarly race kicks when it counts.

Workout structure

• 5 min @ 27% (27w)
• 5 min @ 65-98% (65-98w)
• 5 min @ 50% (50w)
• 5X
  • 30 sec @ 150% (150w)
  • Rest 30 sec @ 30% (30w)
• Rest 5 min @ 50% (50w)
• 5X
  • 30 sec @ 150% (150w)
  • Rest 30 sec @ 30% (30w)
• 5 min @ 50% (50w)