PMA 30/30

• Cycling
• 1h 1mTime
• 70Stress
• 0.83Intensity
• 20Popularity

About this workout

The PMA 30/30 workout delivers a savage anaerobic punch with its 30-second efforts at 129.1% FTP, perfect for building your kick to close gaps in races or group rides. This session is ideal for pushing your limits and developing raw sprinting power while improving lactate tolerance, making it a must for serious cyclists.

Workout structure

• 10 min @ 50-91% (50-91w)
• 15 sec @ 291% (291w)
• 2:45 min @ 50% (50w)
• 9X
  • 30 sec @ 129% (129w)
  • Rest 30 sec @ 59% (59w)
• 10 min @ 55% (55w)
• 9X
  • 30 sec @ 129% (129w)
  • Rest 30 sec @ 59% (59w)
• 20 min @ 58% (58w)