3x10x30/30 Anaerob

• Cycling
• 1h 10mTime
• 89Stress
• 0.87Intensity
• 25Popularity

About this workout

This workout features 3 sets of 10 intervals at a punishing 141.2% FTP for 30 seconds, with brief 30-second recoveries—perfect for building the kick necessary to close gaps during races or group rides. It’s a savage way to boost your raw sprinting power and lactate tolerance while adding some serious punch to your performance.

Workout structure

• Warm-Up 10 min @ 39% (39w)
• 10X
  • 30 sec @ 141% (141w)
  • Rest 30 sec @ 55% (55w)
• 10 min @ 47% (47w)
• 10X
  • 30 sec @ 141% (141w)
  • Rest 30 sec @ 55% (55w)
• 10 min @ 47% (47w)
• 10X
  • 30 sec @ 141% (141w)
  • Rest 30 sec @ 55% (55w)
• 10 min @ 47% (47w)