L5 30,30*20(38min,46)

• Cycling
• 38mTime
• 46Stress
• 0.85Intensity
• 75Popularity

About this workout

This gnarly anaerobic workout features 20 hard-hitting intervals of 30 seconds at 122% FTP, perfect for building the kick to close gaps during those critical race moments. Ideal for sprinters and those looking to improve lactate tolerance, it’s a brutal addition to your training arsenal that complements classic 40/20 protocols.

Workout structure

• 1:26 min @ 45% (45w)
• 1:26 min @ 51% (51w)
• 1:26 min @ 55% (55w)
• 1:26 min @ 60% (60w)
• 1:26 min @ 64% (64w)
• 1:26 min @ 68% (68w)
• 1:24 min @ 74% (74w)
• 3 min @ 50% (50w)
• 20X
  • 30 sec @ 122% (122w)
  • 30 sec @ 61% (61w)
• 2:30 min @ 62% (62w)
• 2:30 min @ 55% (55w)