Anaerobic Free

30/30 Intervals

Two sets of ten 30-second efforts at 125 % with 30 seconds easy.

Duration45 min

DifficultyVery Hard

TSS (est.)48

Intensity factor0.80

Workout structure

12 min 45→70 % + 2 × (10 × (30 s @ 125 % + 30 s @ 50 %) + 5 min @ 50 %) + 3 min 65→40 %. Watts shown for an FTP of 250 W — the app scales every target to your own FTP.

Warm-up
45 % → 70 % FTP
12 min
2 × repeat
10 × (30 s @ 125 % + 30 s @ 50 %) + 5 min @ 50 %
30 min
- 10 × repeat
  30 s @ 125 % + 30 s @ 50 %
  10 min
  - On
    125 % FTP · 312 W at 250 W
    30 s
  - Recovery
    50 % FTP · 125 W at 250 W
    30 s
- Recovery
  50 % FTP · 125 W at 250 W
  5 min
Cool-down
65 % → 40 % FTP
3 min

Why ride 30/30 Intervals?

Very short, intense efforts with generous recovery. They build your ability to attack, accelerate and handle repeated surges.

When to use it

Occasionally, when your riding calls for explosive efforts.

Recovery

The efforts are short but the strain is high. Follow with easy riding.

Riding tips

Ride it in ERG mode: YourIntervals sets the resistance for every interval, so focus on a smooth, steady cadence around 85–95 rpm.
Targets feel off today? Use the intensity control to scale the whole workout up or down in 1 % steps.

More about Anaerobic training →

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