The Explosive 30s workout focuses on two critical power durations, 30 seconds and 2 minutes. 30-second, anaerobic efforts hone your ability to do short, explosive efforts in quick succession—mimicking attack covering and punchy courses. 2-minute efforts simulate the high-pressure moments that often dictate race-winning scenarios—late-race attacks, final climbs, etc. By intertwining these two components, this workout equips you with the fitness for race-winning efforts.

The short workout is 42 minutes, and the long is 79. Remember, you must complete the long version if you want a shot at the pro contract.

SCHEDULE:
Complete the workouts between November 6 and December 17. We recommend the following schedule: Workout 1, Workout 2, Workout 3, Race 1, Workout 4, Race 2, Workout 5, Workout 6.