HIIT 3x30/30

• Cycling
• 51mTime
• 61Stress
• 0.84Intensity

About this workout

Three sets of rapid 30/30 work — 30 seconds at 130% FTP, 30 seconds spinning easy. Punishing volume that develops raw sprinting power and the ability to repeat kicks when it counts.

Workout structure

• Warm-Up 2 min @ 40% (40w)
• Warm-Up 1 min @ 55% (55w)
• Warm-Up 1 min @ 65% (65w)
• Warm-Up 1 min @ 75% (75w)
• Warm-Up 15 sec @ 100% (100w)
• Warm-Up 1:45 min @ 40% (40w)
• 10X
  • 30 sec @ 130% (130w)
  • 30 sec @ 40% (40w)
• 5 min @ 40% (40w)
• 10X
  • 30 sec @ 130% (130w)
  • 30 sec @ 40% (40w)
• 5 min @ 40% (40w)
• 10X
  • 30 sec @ 130% (130w)
  • 30 sec @ 40% (40w)
• 4:30 min @ 40% (40w)