30x30s

• Cycling
• 1h 30mTime
• 86Stress
• 0.76Intensity
• 1,229Popularity

About this workout

This savage workout features 30-second all-out efforts to build your kick and raw sprinting power, ideal for closing gaps in group rides or making race-winning moves. Perfect for developing lactate tolerance, this session pushes your limits while keeping recovery manageable, making it a great addition to your training repertoire.

Workout structure

• 5 min @ 40% (40w)
• 5 min @ 65% (65w)
• 30 sec @ 95% (95w)
• 1 min @ 40% (40w)
• 30 sec @ 100% (100w)
• 1 min @ 40% (40w)
• 30 sec @ 110% (110w)
• 1 min @ 40% (40w)
• 4 min @ 40% (40w)
• 10X
  • 30 sec @ 130% (130w)
  • 30 sec @ 40% (40w)
• 5 min @ 40% (40w)
• 10X
  • 30 sec @ 130% (130w)
  • 30 sec @ 40% (40w)
• 5 min @ 40% (40w)
• 9X
  • 30 sec @ 130% (130w)
  • 30 sec @ 40% (40w)
• 30 sec @ 130% (130w)
• 32 min @ 50% (50w)