10x30sec x3 @ 130%FTP

• Cycling
• 1h 5mTime
• 96Stress
• 0.94Intensity
• 75Popularity

About this workout

This brutal main set of 10x30 seconds at 155% FTP will build your raw sprinting power and lactate tolerance, equipping you for those explosive race kicks and breakaways. Perfect for those looking to develop the top-end punch needed to close gaps during intense efforts.

Workout structure

• 2 min @ 60% (60w)
• 2X
  • 1 min @ 80% (80w) 110 rpm
  • Rest 1 min @ 60% (60w)
• 1 min @ 80% (80w) 110 rpm
• 3 min @ 40% (40w)
• 10X
  • 30 sec @ 155% (155w)
  • Rest 30 sec @ 40% (40w)
• 10 min @ 55% (55w)
• 10X
  • 30 sec @ 155% (155w)
  • Rest 30 sec @ 40% (40w)
• 10 min @ 55% (55w)
• 10X
  • 30 sec @ 155% (155w)
  • Rest 30 sec @ 40% (40w)
• 5 min @ 60% (60w)