10x30 410w

• Cycling
• 1hTime
• 54Stress
• 0.73Intensity
• 60Popularity

About this workout

This workout features 10 brutal 30-second efforts at a fierce 124.2% FTP, designed to build your raw sprinting power and lactate tolerance. Perfect for sharpening your kick in group rides or closing gaps during a race, this session will push your limits while developing your top-end punch.

Workout structure

• 1 min @ 46% (46w)
• 1 min @ 49% (49w)
• 1 min @ 52% (52w)
• 1 min @ 55% (55w)
• 1 min @ 58% (58w)
• 1 min @ 61% (61w)
• 1 min @ 91% (91w)
• 3 min @ 55% (55w)
• 5X
  • 30 sec @ 124% (124w)
  • 30 sec @ 82% (82w)
• 25 min @ 59% (59w)
• 5X
  • 30 sec @ 124% (124w)
  • 30 sec @ 82% (82w)
• 15 min @ 61-36% (61-36w)