3*12 30/15

• Cycling
• 2h 10mTime
• 146Stress
• 0.82Intensity
• 20Popularity

About this workout

This workout features 3 sets of 12 x 30-second efforts at a punishing 128.1% FTP, making it a perfect fit for building the kick to close gaps and boosting your raw sprinting power. Ideal for race day preparations and high-intensity group rides, it will push your lactate tolerance to the limit while sharpening your top-end punch.

Workout structure

• 20 min @ 38-75% (38-75w)
• 2 min @ 88% (88w)
• 1 min @ 63% (63w)
• 12X
  • 30 sec @ 128% (128w)
  • Rest 15 sec @ 69% (69w)
• 5 min @ 63% (63w)
• 12X
  • 30 sec @ 128% (128w)
  • Rest 15 sec @ 69% (69w)
• 5 min @ 63% (63w)
• 12X
  • 30 sec @ 128% (128w)
  • Rest 15 sec @ 69% (69w)
• 5 min @ 56% (56w)
• 65 min @ 69% (69w)