1.5 hour Speed Intervals 12x30/30 sec

• Cycling
• 1h 34mTime
• 103Stress
• 0.81Intensity
• 50Popularity

About this workout

This workout features 12 intense 30-second efforts at 150% FTP, designed to build your top-end punch and lactate tolerance, perfect for closing gaps in a race or powering through brutal sprints. Tackle these savage intervals to boost your anaerobic capacity and get ready for the demands of competitive cycling.

Workout structure

• 25 min @ 60% (60w)
• 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)