Anaerobic

HIIT 30x30s

  • Cycling
  • 48mTime
  • 77Stress
  • 0.98Intensity
  • 30Popularity

About this workout

This brutal anaerobic HIIT workout features three sets of 10×30 seconds at a savage 155% FTP, pushing your limits to build raw sprinting power and lactate tolerance. Perfect for sharpening your kick to close gaps during races or group rides, this session will leave you gasping but stronger.

McMorton

Workout structure

  • 1 min @ 65% (65w)
  • 10X
    • 30 sec @ 155% (155w)
    • Rest 30 sec @ 30% (30w)
  • 8 min @ 50% (50w)
  • 10X
    • 30 sec @ 155% (155w)
    • Rest 30 sec @ 30% (30w)
  • 8 min @ 50% (50w)
  • 10X
    • 30 sec @ 155% (155w)
    • Rest 30 sec @ 30% (30w)
  • 1 min @ 55% (55w)