Anaerobic

PMA 30/30 3x

  • Cycling
  • 1h 20mTime
  • 89Stress
  • 0.82Intensity
  • 70Popularity

About this workout

This savage 30/30 workout packs in ten hard efforts at 127% FTP, pushing your anaerobic capacity while honing that killer instinct for closing gaps and sprinting power. Perfect for race day simulations or group rides where the pace kicks up, you'll build the top-end punch you need to dominate.

NeZz0r

Workout structure

  • 10 min @ 51-64% (51-64w)
  • 15 min @ 64% (64w)
  • 10X
    • 30 sec @ 127% (127w)
    • Rest 30 sec @ 64% (64w)
  • 5 min @ 57-64% (57-64w)
  • 10X
    • 30 sec @ 124% (124w)
    • Rest 30 sec @ 64% (64w)
  • 5 min @ 57-64% (57-64w)
  • 10X
    • 30 sec @ 124% (124w)
    • Rest 30 sec @ 64% (64w)
  • 15 min @ 64-57% (64-57w)