Max 30 second test

• Cycling
• 1h 0mTime
• 45Stress
• 0.67Intensity
• 60Popularity

About this workout

This gnarly 30-second test, featuring short, brutal efforts at 300% FTP, is perfect for assessing your anaerobic capacity and building that raw sprinting power needed to close gaps or launch breakaways. Incorporate it into your ramp test strategy or use it as a tough addition to your CTS test regimen for real gains.

Workout structure

• 5 min @ 55% (55w)
• 5 min @ 65% (65w)
• 5 min @ 70% (70w)
• 30 sec @ 45% (45w) 120 rpm
• 1 min @ 75% (75w)
• 30 sec @ 45% (45w) 120 rpm
• 3 min @ 55% (55w)
• 10 sec @ 300% (300w)
• 10 min @ 45% (45w)
• 10 sec @ 300% (300w)
• 25 min @ 65% (65w)
• 5 min @ 45% (45w)