Anaerobic

SS & HIIT workout - 5x30/30 - 3 sets

  • Cycling
  • 57mTime
  • 86Stress
  • 0.95Intensity
  • 20Popularity

About this workout

This workout features 5x30/30 intervals that push your anaerobic limits with short bursts of effort followed by quick recoveries, perfect for building that explosive kick to close gaps during races. It's a savage blend of intensity that will elevate your sprinting power and lactate tolerance, ideal for those hard group rides or when you need that extra punch in a breakaway.

KelPOFM

Workout structure

  • 4 min @ 40-90% (40-90w) 85 rpm
  • 2 min @ 50% (50w) 85 rpm
  • 2X
    • 5 min @ 89% (89w) 90 rpm
    • Rest 2:30 min @ 50% (50w)
  • 5 min @ 89% (89w) 90 rpm
  • 2X
    • Rest 1 min @ 50% (50w)
    • 1 min @ 50% (50w) 90 rpm
  • Rest 2 min @ 50% (50w)
  • 4X
    • 30 sec @ 170% (170w) 90 rpm
    • Rest 30 sec @ 45% (45w)
  • 30 sec @ 170% (170w) 90 rpm
  • Rest 2 min @ 45% (45w)
  • 4X
    • 30 sec @ 170% (170w) 90 rpm
    • Rest 30 sec @ 45% (45w)
  • 30 sec @ 170% (170w) 90 rpm
  • Rest 2 min @ 45% (45w)
  • 4X
    • 30 sec @ 170% (170w) 90 rpm
    • Rest 30 sec @ 45% (45w)
  • 30 sec @ 170% (170w) 90 rpm
  • Rest 4 min @ 45% (45w) 85 rpm
  • 4 min @ 76-35% (76-35w) 85 rpm