Werner 30"/30"

• Cycling
• 1h 26mTime
• 102Stress
• 0.84Intensity
• 724Popularity

About this workout

The Werner 30"/30 workout delivers a punishing anaerobic challenge with multiple sets of short, explosive efforts that will build your sprinting power and lactate tolerance. Perfect for sharpening your kick before a race or closing gaps during a hard group ride, this session is a must for those looking to elevate their top-end punch.

Workout structure

• 10 min @ 50-85% (50-85w)
• 5 min @ 65% (65w)
• 10X
  • 30 sec @ 130% (130w)
  • Rest 30 sec @ 65% (65w)
• Rest 5 min @ 50% (50w)
• 10X
  • 30 sec @ 130% (130w)
  • Rest 30 sec @ 65% (65w)
• Rest 5 min @ 50% (50w)
• 10X
  • 30 sec @ 130% (130w)
  • Rest 30 sec @ 65% (65w)
• 5 min @ 50% (50w)
• 15 min @ 75% (75w)
• 3 min @ 50% (50w)
• 8 min @ 70-50% (70-50w)