3 Set 13 min 10x30/15s 420W

• Cycling
• 1h 1mTime
• 99Stress
• 0.98Intensity
• 56Popularity

About this workout

This brutal 3-set workout features 10x30-second intervals at a punishing 420W, designed to build your kick for closing gaps and raw sprinting power. Perfect for race day preparations or to add a savage punch to your training arsenal, it’s a must-have for any serious cyclist looking to boost their anaerobic capacity.

Workout structure

• 1 min @ 74% (74w) 5%
• 2 min @ 59% (59w) 5%
• 18X
  • 30 sec @ 129% (129w) 5%
  • 15 sec @ 59% (59w) 5%
• 6 min @ 59% (59w) 5%
• 13X
  • 30 sec @ 129% (129w) 5%
  • 15 sec @ 59% (59w) 5%
• 30 sec @ 129% (129w) 5%
• 4X
  • 15 sec @ 59% (59w)
  • 30 sec @ 129% (129w)
• 15 sec @ 59% (59w)
• 6 min @ 59% (59w)
• 18X
  • 30 sec @ 129% (129w)
  • 15 sec @ 59% (59w)
• 6 min @ 59% (59w)