PMA 30/30

• Cycling
• 1h 5mTime
• 76Stress
• 0.84Intensity
• 35Popularity

About this workout

The PMA 30/30 workout delivers a savage kick with 30-second intervals at a punishing intensity, ideal for building the raw sprinting power and lactate tolerance needed to close gaps in races. This session is perfect for developing your top-end punch, whether you're preparing for breakaways or sharpening your speed for group rides.

Workout structure

• 10 min @ 48-64% (48-64w)
• 10X
  • 30 sec @ 122% (122w)
  • Rest 30 sec @ 64% (64w)
• 5 min @ 64% (64w)
• 10X
  • 30 sec @ 122% (122w)
  • Rest 30 sec @ 64% (64w)
• 5 min @ 64% (64w)
• 10X
  • 30 sec @ 122% (122w)
  • Rest 30 sec @ 64% (64w)
• 5 min @ 64% (64w)
• 10 min @ 64-54% (64-54w)