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RideAnaerobic

30/30 Maximal Repeats

2 × 8 × (30 s maximal / 30 s easy)

Time
46 min
Hard
8:00
in zones 4–5
Difficulty
EliteDifficulty 5 of 5 — Elite

What we typed

Warm up 15 min building from 50% to 75% FTP. 8 × (30 s near-maximal at 150% FTP, 30 s easy at 50% FTP). 5 min easy at 50% FTP. 8 × (30 s near-maximal at 150% FTP, 30 s easy at 50% FTP). Cool down 10 min at 50% FTP.

Fit File Forge built the steps below from these words — the same steps your watch gets.

Describe your own

The session

7 steps

Warm up

Building from 50% to 75% FTP.

15 min50–75% FTPZ2
8×30 s

Rep

Near-maximal.

30 sec146–155% FTPZ5

Easy

30 sec49–52% FTPZ1

Easy

5 min49–52% FTPZ1
8×30 s

Rep

Near-maximal.

30 sec146–155% FTPZ5

Easy

30 sec49–52% FTPZ1

Cool down

10 min49–52% FTPZ1

Targets

Set as a share of your FTP. Your watch applies it to the FTP in its own settings, so it keeps up as that changes.

50–75% FTP
146–155% FTP
49–52% FTP

Scaled version

2 × 5 × 30/30.

Build the scaled version in Forge

About this session

What it trains

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

Who it's for

Experienced racers.

Related workouts

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Garmin and Garmin Connect are trademarks of Garmin Ltd. or its subsidiaries. Zwift is a trademark of Zwift, Inc.; Fit File Forge isn't affiliated with Zwift. Athletes and coaches named here don't endorse Fit File Forge.