Anaerobic

Stochastic 3x30-15

  • Cycling
  • 58mTime
  • 75Stress
  • 0.88Intensity
  • 35Popularity

About this workout

This gnarly Stochastic 3x30-15 workout features two sets of intense 30-second efforts at 128% FTP, perfect for building that raw sprinting power and lactate tolerance needed for closing gaps in races or group rides. Use it to develop the top-end punch required for those savage race kicks and breakaways.

Sanbangamaran

Workout structure

  • 4 min @ 40-50% (40-50w)
  • 2 min @ 50-100% (50-100w)
  • 1 min @ 65% (65w)
  • 2X
    • 20 sec @ 180% (180w)
    • 20 sec @ 40% (40w)
  • 20 sec @ 180% (180w)
  • 2:20 min @ 50% (50w)
  • 30 sec @ 110% (110w)
  • 15 sec @ 55% (55w)
  • 2X
    • 30 sec @ 127% (127w)
    • 15 sec @ 64% (64w)
  • 2X
    • 30 sec @ 123% (123w)
    • 15 sec @ 62% (62w)
  • 30 sec @ 124% (124w)
  • 15 sec @ 62% (62w)
  • 30 sec @ 119% (119w)
  • 15 sec @ 60% (60w)
  • 30 sec @ 109% (109w)
  • 15 sec @ 55% (55w)
  • 2X
    • 30 sec @ 128% (128w)
    • 15 sec @ 64% (64w)
  • 30 sec @ 125% (125w)
  • 15 sec @ 63% (63w)
  • 30 sec @ 105% (105w)
  • 15 sec @ 53% (53w)
  • 30 sec @ 106% (106w)
  • 15 sec @ 53% (53w)
  • 5 min @ 40% (40w)
  • 30 sec @ 108% (108w)
  • 15 sec @ 54% (54w)
  • 30 sec @ 107% (107w)
  • 15 sec @ 54% (54w)
  • 30 sec @ 111% (111w)
  • 15 sec @ 56% (56w)
  • 30 sec @ 108% (108w)
  • 15 sec @ 54% (54w)
  • 30 sec @ 124% (124w)
  • 15 sec @ 62% (62w)
  • 30 sec @ 109% (109w)
  • 15 sec @ 55% (55w)
  • 30 sec @ 129% (129w)
  • 15 sec @ 65% (65w)
  • 30 sec @ 127% (127w)
  • 15 sec @ 64% (64w)
  • 30 sec @ 128% (128w)
  • 15 sec @ 64% (64w)
  • 30 sec @ 127% (127w)
  • 15 sec @ 64% (64w)
  • 30 sec @ 108% (108w)
  • 15 sec @ 54% (54w)
  • 30 sec @ 124% (124w)
  • 15 sec @ 62% (62w)
  • 30 sec @ 125% (125w)
  • 15 sec @ 63% (63w)
  • 5 min @ 40% (40w)
  • 30 sec @ 112% (112w)
  • 15 sec @ 56% (56w)
  • 30 sec @ 108% (108w)
  • 15 sec @ 54% (54w)
  • 30 sec @ 117% (117w)
  • 15 sec @ 59% (59w)
  • 30 sec @ 107% (107w)
  • 15 sec @ 54% (54w)
  • 30 sec @ 114% (114w)
  • 15 sec @ 57% (57w)
  • 30 sec @ 109% (109w)
  • 15 sec @ 55% (55w)
  • 30 sec @ 128% (128w)
  • 15 sec @ 64% (64w)
  • 30 sec @ 108% (108w)
  • 15 sec @ 54% (54w)
  • 30 sec @ 125% (125w)
  • 15 sec @ 63% (63w)
  • 30 sec @ 115% (115w)
  • 15 sec @ 58% (58w)
  • 30 sec @ 120% (120w)
  • 15 sec @ 60% (60w)
  • 30 sec @ 108% (108w)
  • 15 sec @ 54% (54w)
  • 30 sec @ 105% (105w)
  • 15 sec @ 53% (53w)
  • 5 min @ 53-50% (53-50w)
  • 3 min @ 50% (50w)