Anaerobic

ME 9x30

  • Cycling
  • 1h 7mTime
  • 69Stress
  • 0.78Intensity
  • 30Popularity

About this workout

This workout features a brutal set of 9 x 30-second intervals at 150% FTP, designed to build your kick for closing gaps and improving raw sprinting power. Perfect for sharpening your top-end punch for race day or out-sprinting competitors in a group ride.

Kamil Graczyk

Workout structure

  • Active 5 min @ 50% (50w)
  • Active 3 min @ 65% (65w)
  • Active 3 min @ 80% (80w)
  • Active 3 min @ 91% (91w)
  • Active 1 min @ 100% (100w)
  • Active 4 min @ 60% (60w)
  • 2X
    • Active 40 sec @ 85% (85w)
    • Active 2 min @ 55% (55w)
  • 9X
    • Active 30 sec @ 150% (150w)
    • Active 3 min @ 60% (60w)
  • Cooldown 12 min @ 55% (55w)