Anaerobic

14Aug26 - 10-20-30 intervals

  • Cycling
  • 47mTime
  • 51Stress
  • 0.81Intensity
  • 15Popularity

About this workout

Progressive warm-up followed by three blocks of short maximal efforts with increasing duration: 10x10s sprints, 10x20s hard efforts, and 10x30s hard efforts, each separated by recovery valleys. Finishes with a short cool-down.

Jbrown

Workout structure

  • Warm-Up 10 min @ 50-85% (50-85w)
  • 10X
    • Interval 10 sec @ 166% (166w) 70 rpm
    • Rest 50 sec @ 44% (44w)
  • Rest 2 min @ 55% (55w)
  • 10X
    • Interval 20 sec @ 139% (139w) 75 rpm
    • Rest 40 sec @ 44% (44w)
  • Rest 2 min @ 55% (55w)
  • 10X
    • Interval 30 sec @ 133% (133w) 75 rpm
    • Rest 30 sec @ 40% (40w)
  • Cooldown 3 min @ 55-40% (55-40w)