Intermittent 30/15's #3

• Cycling
• 35mTime
• 39Stress
• 0.82Intensity
• 25Popularity

About this workout

Get ready for a gnarly anaerobic blast with 12 intervals of 30 seconds at 125% FTP followed by quick 15-second recoveries. This workout builds the kick you need to close gaps and power through race sprints, making it a must for any serious cyclist looking to boost their top-end punch.

Workout structure

• 1:15 min @ 45% (45w)
• 1:15 min @ 54% (54w)
• 1:15 min @ 61% (61w)
• 1:15 min @ 70% (70w)
• 2 min @ 50% (50w)
• 3 min @ 81% (81w)
• 2:15 min @ 50% (50w)
• 3X
  • 30 sec @ 89% (89w)
  • 30 sec @ 65% (65w)
• 5 min @ 50% (50w)
• 12X
  • 30 sec @ 125% (125w)
  • 15 sec @ 65% (65w)
• 3 min @ 61% (61w)
• 3 min @ 50% (50w)