Speed Intervals 12x30/30

• Cycling
• 1h 24mTime
• 96Stress
• 0.83Intensity
• 35Popularity

About this workout

These speed intervals, featuring 12 sets of 30 seconds at 150% FTP with brief recoveries, are a savage way to boost your sprinting power and lactate tolerance. Perfect for closing gaps in a group ride or unleashing your top-end punch during a race, this workout packs a punch akin to Billat intervals and 30/15s.

Workout structure

• 15 min @ 45-65% (45-65w)
• 12X
  • 30 sec @ 150% (150w)
  • Rest 30 sec @ 40% (40w)
• 15 min @ 55% (55w)
• 12X
  • 30 sec @ 150% (150w)
  • Rest 30 sec @ 40% (40w)
• 30 min @ 55% (55w)