Cycling Workout
30/30 Intervals for Beginners
A modified version of the 30/30 intervals with moderate intensities, perfect for those new to high-intensity training.
30/30 Intervals for Beginners
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Warm up
10:00 @ 90-140W (50-65% FTP)
Main Set
3:00 @ 130-150W (70% FTP)
3:00 @ 140-160W (75% FTP)
3:00 recovery @ 100-120W (55% FTP)
Repeat 6 times:
1. Hard: 0:30 @ 190-210W (100% FTP)
2. Easy: 0:30 @ 100-120W (55% FTP)
5:00 recovery @ 100-120W (55% FTP)
Repeat 6 times:
1. Hard: 0:30 @ 190-210W (100% FTP)
2. Easy: 0:30 @ 100-120W (55% FTP)
Cool Down
10:00 @ 100-120W (55% FTP)
Total Duration: 46:00