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2026-07-28

30/30s, 3 sets of 8

  • Id: 2026-07-28-30-30s-3-sets-of-8
  • Title: 30/30s, 3 sets of 8
  • Kind: workout
  • Discipline: bike
  • Surface: road
  • Priority: key
  • Planned time: unscheduled
  • Duration: 1:30
  • Distance: ~40 km
  • Intensity: anaerobic repeatability
  • Location: Orillia, ON
  • TrainingPeaks ID: 3833245672

Workout

3 sets of 8 x 30 sec at ~120% FTP with 30 sec easy between reps, 8 min easy between sets. The last set should look like the first. This is the shape of a cyclocross race.

Structured workout

  • Primary intensity metric: percentOfFtp
  • Step: Warm-up, 25 min, 55-72, warmUp
  • Repetition block: 3 sets
    • Step: 8 x (30 sec at 115-125 / 30 sec at 50-60)
    • Step: Set recovery, 8 min, 55-65, rest
  • Step: Cool-down, 15 min, 50-60, coolDown

Fuelling

75 g/hr.

Gym: posterior chain 3

  • Id: 2026-07-28-gym-posterior-chain-3
  • Title: Gym: posterior chain 3
  • Kind: workout
  • Discipline: strength
  • Surface: gym
  • Priority: support
  • Planned time: unscheduled
  • Duration: 0:40-0:50
  • Location: Orillia, ON
  • TrainingPeaks ID: 3833245871

Workout

RDL 4x6 (progress load), Nordic lowers 3x5, step-downs 3x8 per leg, single-leg calf raises 3x12, core.

Fuelling

Normal meals around the session. Protein within an hour after.