Anaerobic

JOIN Cycling - 2 sets 30-30's

  • Cycling
  • 1h 30mTime
  • 78Stress
  • 0.72Intensity
  • 20Popularity

About this workout

This workout features two sets of 30-second efforts at a gnarly 135% FTP, perfect for building that explosive kick to close gaps in a race or during group rides. It's a classic way to boost your anaerobic capacity and raw sprinting power while keeping the recoveries light and manageable.

JanBaptistW

Workout structure

  • Warm-Up 5 min @ 50-70% (50-70w) 85 rpm
  • Active 15 min @ 70% (70w) 90 rpm
  • 5X
    • Active 30 sec @ 135% (135w) 100 rpm
    • Active 30 sec @ 50% (50w) 85 rpm
  • Active 40 min @ 65% (65w) 90 rpm
  • 5X
    • Active 30 sec @ 135% (135w) 100 rpm
    • Active 30 sec @ 50% (50w) 85 rpm
  • Active 20 min @ 60% (60w) 85 rpm