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Cycling · Anaerobic

30/30 MAXIMAL REPEATS

2 × 8 × (30 s maximal / 30 s easy)

Time · 55 minDifficulty · Difficulty 5 of 5 — EliteElite

WHAT IT TRAINS

Repeatability of near-maximal efforts — the stuff of crits and cyclocross.

WHO IT'S FOR

Experienced racers.

HOW TO DO IT

  1. 01Warm up 15 minutes.
  2. 028 × (30 seconds near-maximal, 30 seconds easy).
  3. 035 minutes easy, then repeat.
  4. 04Cool down 10 minutes.

SCALED VERSION

2 × 5 × 30/30.

Build the scaled version in Forge →

TARGETS THAT FIT YOU

Every target is a percentage of FTP. Your Garmin applies it to the FTP saved on your device or in Garmin Connect, so the same workout fits every rider — keep your FTP up to date.

THE WORKOUT, STEP BY STEP

CYCLING46min

30/30 Maximal Repeats

2 × 8 × (30 s maximal / 30 s easy) · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/30-30-maximal-repeats

WARMUP15 minTarget: 50-75% FTP

Building from 50% to 75% FTP.

8×Repeat

INTERVAL30 secTarget: 145.5-154.5% FTP

Near-maximal.

RECOVERY30 secTarget: 48.5-51.5% FTP

Easy.

RECOVERY5 minTarget: 48.5-51.5% FTP

Easy.

8×Repeat

INTERVAL30 secTarget: 145.5-154.5% FTP

Near-maximal.

RECOVERY30 secTarget: 48.5-51.5% FTP

Easy.

COOLDOWN10 minTarget: 48.5-51.5% FTP

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