anaerobic

WT0302 30/30

  • Cycling
  • 1h 10mTime
  • 126Stress
  • 1.04Intensity
  • 639Popularity

About this workout

This gnarly 30/30 workout pushes your limits with 3 sets of hard 30-second efforts at 148% FTP, building your raw sprinting power and lactate tolerance for those critical race kicks. Perfect for sharpening your anaerobic capacity, it's a must-do for athletes looking to close gaps and dominate in breakaways.

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Workout structure

  • 1 min @ 50% (50w)
  • 1 min @ 55% (55w)
  • 1 min @ 57% (57w)
  • 1 min @ 60% (60w)
  • 1 min @ 65% (65w)
  • 5 min @ 70% (70w)
  • 2X
    • 30 sec @ 115% (115w)
    • 30 sec @ 57% (57w)
  • 1 min @ 103% (103w)
  • 1 min @ 57% (57w)
  • 1 min @ 103% (103w)
  • 5 min @ 57% (57w)
  • 10X
    • 30 sec @ 148% (148w)
    • 30 sec @ 57% (57w)
  • 5 min @ 57% (57w)
  • 10X
    • 30 sec @ 148% (148w)
    • 30 sec @ 57% (57w)
  • 5 min @ 57% (57w)
  • 10X
    • 30 sec @ 148% (148w)
    • 30 sec @ 57% (57w)
  • 10 min @ 57% (57w)