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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

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Advanced
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
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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.

The 30/30 sprint interval format is an intense workout designed to develop explosive power while maintaining high oxygen consumption. This protocol is particularly effective for improving both anaerobic capacity and VO2 max simultaneously, making it a versatile addition to any high-intensity training program.

Workout Benefits

  • Develops explosive power and sprint ability
  • Improves anaerobic capacity
  • Maintains high oxygen consumption
  • Enhances neuromuscular coordination
  • Builds mental toughness

Workout Structure

The session is divided into three key components:

1. Warm-up Phase (16 minutes)

  • 10 minutes progressive from 50% to 65% FTP
  • 3 minutes at 75% FTP
  • 3 minutes at 85% FTP
  • 3 minutes recovery at 55% FTP

2. Main Set (3 sets)

  • Each set contains 8 repetitions of:
    • 30 seconds at 135% FTP (sprint effort)
    • 30 seconds at 55% FTP (active recovery)
  • 5 minutes recovery between sets at 55% FTP

3. Cool-down (10 minutes)

  • 10 minutes easy spinning at 55% FTP

Technical Execution

Sprint Technique

  • Start each sprint from a higher cadence (90+ rpm)
  • Accelerate quickly in the first 5 seconds
  • Maintain power through the full 30 seconds
  • Keep upper body stable during sprints

Recovery Technique

  • Keep pedaling during recovery intervals
  • Focus on smooth, efficient pedaling
  • Use recovery periods to normalize breathing

Training Impact

Primary Adaptations

  • Increased peak power output
  • Better sprint endurance
  • Improved lactate tolerance
  • Enhanced neuromuscular recruitment

Secondary Benefits

  • Increased caloric burn
  • Improved pedaling efficiency
  • Enhanced recovery capacity

Important Considerations

  • This is an advanced workout - build up to it gradually
  • Proper bike fit is crucial for sprint safety
  • Use a stable trainer or flat road without traffic
  • Adequate fueling is essential
  • Allow 48-72 hours recovery after this session

When to Use This Workout

This session is most appropriate for:

  • Criterium race preparation
  • Developing sprint finish capability
  • Late-season power development
  • Breaking through power plateaus

Progression Options

  • Increase sprint intensity to 140-145% FTP
  • Add an additional set (4 total)
  • Reduce recovery time to 25 seconds
  • Increase repetitions per set to 10