10x30/30
- Cycling
- 45mTime
- 49Stress
- 0.81Intensity
- 30Popularity
About this workout
This savage 10x30/30 workout pushes your raw sprinting power and lactate tolerance to the limit with short, intense intervals at 128% FTP. Perfect for developing the kick needed to close gaps during races or group rides, it's a classic session for those looking to add some punch to their performance.
Workout structure
- 29 sec @ 25% (25w)
- 29 sec @ 29% (29w)
- 29 sec @ 31% (31w)
- 29 sec @ 33% (33w)
- 29 sec @ 36% (36w)
- 29 sec @ 38% (38w)
- 29 sec @ 40% (40w)
- 29 sec @ 43% (43w)
- 29 sec @ 45% (45w)
- 29 sec @ 48% (48w)
- 29 sec @ 50% (50w)
- 29 sec @ 52% (52w)
- 29 sec @ 55% (55w)
- 29 sec @ 57% (57w)
- 29 sec @ 60% (60w)
- 29 sec @ 62% (62w)
- 29 sec @ 64% (64w)
- 29 sec @ 67% (67w)
- 29 sec @ 69% (69w)
- 29 sec @ 71% (71w)
- 20 sec @ 75% (75w)
- 10 min @ 75% (75w)
- 10X
- 30 sec @ 128% (128w)
- Rest 30 sec @ 75% (75w)
- 5 min @ 75% (75w)
- 29 sec @ 75% (75w)
- 29 sec @ 71% (71w)
- 29 sec @ 69% (69w)
- 29 sec @ 67% (67w)
- 29 sec @ 64% (64w)
- 29 sec @ 62% (62w)
- 29 sec @ 60% (60w)
- 29 sec @ 57% (57w)
- 29 sec @ 55% (55w)
- 29 sec @ 52% (52w)
- 29 sec @ 50% (50w)
- 29 sec @ 48% (48w)
- 29 sec @ 45% (45w)
- 29 sec @ 43% (43w)
- 29 sec @ 40% (40w)
- 29 sec @ 38% (38w)
- 29 sec @ 36% (36w)
- 29 sec @ 33% (33w)
- 29 sec @ 31% (31w)
- 29 sec @ 29% (29w)
- 20 sec @ 25% (25w)