Cycling Workout
30/30 Intervals
High-intensity 30-second efforts followed by 30-second recovery periods. This workout maximizes neuromuscular power while maintaining high oxygen consumption.
30/30 Intervals
wattsCalculate
Warm up
10:00 @ 90-140W (50-65% FTP)
Main Set
3:00 @ 140-160W (75% FTP)
3:00 @ 160-180W (85% FTP)
3:00 recovery @ 100-120W (55% FTP)
Repeat 8 times:
1. Hard: 0:30 @ 260-280W (135% FTP)
2. Easy: 0:30 @ 100-120W (55% FTP)
5:00 recovery @ 100-120W (55% FTP)
Repeat 8 times:
1. Hard: 0:30 @ 260-280W (135% FTP)
2. Easy: 0:30 @ 100-120W (55% FTP)
5:00 recovery @ 100-120W (55% FTP)
Repeat 8 times:
1. Hard: 0:30 @ 260-280W (135% FTP)
2. Easy: 0:30 @ 100-120W (55% FTP)
Cool Down
10:00 @ 100-120W (55% FTP)
Total Duration: 63:00
About the Author
I'm a software developer and cycling enthusiast from Germany with over 10 years of experience. I've personally tested and refined all these workouts over the past years, and I can confidently say they will help improve your cycling performance through structured training.