3 x 10 (30 x 30 Vo2)

• Cycling
• 1h 51mTime
• 117Stress
• 0.79Intensity
• 25Popularity

About this workout

This brutal main set of 3 x 10 with 30 x 30s is designed to build your kick for closing gaps during races and improve your raw sprinting power. Perfect for developing lactate tolerance, this workout will have you feeling ready for the gnarly efforts required in breakaways and sprint finishes.

Workout structure

• 10 min @ 50% (50w)
• 17 min @ 72% (72w)
• 8 min @ 85% (85w)
• 4 min @ 100% (100w)
• 5 min @ 45% (45w)
• 9X
  • 30 sec @ 125% (125w)
  • 30 sec @ 50% (50w)
• 30 sec @ 125% (125w)
• 3 min @ 50% (50w)
• 9X
  • 30 sec @ 125% (125w)
  • 30 sec @ 50% (50w)
• 30 sec @ 125% (125w)
• 3 min @ 50% (50w)
• 9X
  • 30 sec @ 125% (125w)
  • 30 sec @ 50% (50w)
• 30 sec @ 125% (125w)
• 3 min @ 50% (50w)
• 20 min @ 72% (72w)
• 10 min @ 50% (50w)