(150%30s x40s x 10) x 3

• Cycling
• 1h 5mTime
• 94Stress
• 0.93Intensity
• 15Popularity

About this workout

This savage workout features 3 sets of 10 intervals at 150% FTP for 30 seconds, with 40-second recoveries that will build your kick to close gaps and enhance your raw sprinting power. Perfect for honing your finishing speed for race day or getting the edge in a group ride sprint.

Workout structure

• 2 min @ 45% (45w)
• 2 min @ 50% (50w)
• 2 min @ 55% (55w)
• 1 min @ 74% (74w)
• 1 min @ 45% (45w)
• 1 min @ 79% (79w)
• 1 min @ 45% (45w)
• 30 sec @ 100% (100w)
• 30 sec @ 39% (39w)
• 30 sec @ 120% (120w)
• 3:30 min @ 39% (39w)
• 10X
  • 30 sec @ 150% (150w)
  • Rest 40 sec @ 50% (50w)
• 4 min @ 50% (50w)
• 10X
  • 30 sec @ 150% (150w)
  • Rest 40 sec @ 50% (50w)
• 4 min @ 50% (50w)
• 10X
  • 30 sec @ 150% (150w)
  • Rest 40 sec @ 50% (50w)
• 4 min @ 50% (50w)
• 3 min @ 40% (40w)