3 Intervalle a 10x30sec 140%

• Cycling
• 1hTime
• 78Stress
• 0.88Intensity
• 46Popularity

About this workout

This workout features 3 sets of 10 x 30 seconds at a punishing 140% FTP, designed to build your raw sprinting power and lactate tolerance for those moments when you need to close gaps or launch a breakaway. It’s a hard-hitting session that will sharpen your top-end punch for racing and intense group rides.

Workout structure

• 10 min @ 60-75% (60-75w)
• 10X
  • 30 sec @ 140% (140w)
  • Rest 30 sec @ 40% (40w)
• 5 min @ 50% (50w)
• 10X
  • 30 sec @ 140% (140w)
  • Rest 30 sec @ 40% (40w)
• 5 min @ 50% (50w)
• 10X
  • 30 sec @ 140% (140w)
  • Rest 30 sec @ 40% (40w)
• 5 min @ 70-50% (70-50w)
• 5 min @ 50% (50w)