3 x (30/15 x 10)

• Cycling
• 50mTime
• 85Stress
• 1.01Intensity
• 191Popularity

About this workout

This brutal 3 x (30/15 x 10) workout pushes your limits with hard-hitting 30-second efforts at 125% FTP, perfect for building the kick needed to close gaps and power through race kicks. Ideal for those looking to boost their raw sprinting power and lactate tolerance, it's a must-have for sharpening your anaerobic capacity.

Workout structure

• 5 min @ 55-65% (55-65w)
• 3 min @ 65-85% (65-85w)
• 3 min @ 85-92% (85-92w)
• 1 min @ 92% (92w)
• 3 min @ 55% (55w)
• 9X
  • 30 sec @ 125% (125w)
  • 15 sec @ 50% (50w)
• 30 sec @ 125% (125w)
• 3 min @ 40% (40w)
• 9X
  • 30 sec @ 125% (125w)
  • 15 sec @ 50% (50w)
• 30 sec @ 125% (125w)
• 3 min @ 40% (40w)
• 9X
  • 30 sec @ 125% (125w)
  • 15 sec @ 50% (50w)
• 30 sec @ 125% (125w)
• 15 sec @ 40% (40w)
• 5 min @ 65% (65w)
• 2 min @ 65-55% (65-55w)