10x30/30s@140%

• Cycling
• 2h 0mTime
• 112Stress
• 0.75Intensity
• 36Popularity

About this workout

This gnarly workout of 10 sets of 30 seconds at 140% FTP will build your top-end punch and lactate tolerance, perfect for those explosive race kicks and closing gaps. It's a brutal staple to push your anaerobic limits while still keeping the overall session manageable.

Workout structure

• 6 min @ 50% (50w)
• 1 min @ 72% (72w)
• 5 min @ 72% (72w)
• 2X
  • 15 sec @ 120% (120w)
  • 45 sec @ 72% (72w)
• 15 sec @ 140% (140w)
• 45 sec @ 72% (72w)
• Free-ride 2 min @ 60% (60w)
• 1 min @ 140% (140w)
• 9X
  • 30 sec @ 30% (30w)
  • 30 sec @ 140% (140w)
• 30 sec @ 30% (30w)
• 4:30 min @ 30% (30w)
• 88 min @ 70% (70w)