30-20-10 sets

• Cycling
• 30mTime
• 23Stress
• 0.68Intensity
• 275Popularity

About this workout

This gnarly 30-20-10 workout packs a punch with nine hard-hitting 20-second sets at 90% FTP, perfect for building your kick to close gaps during races or group rides. Aimed at boosting your raw sprinting power and lactate tolerance, this session is a must for those looking to develop their top-end punch.

Workout structure

• Warm-Up 10 min @ 40% (40w)
• 30 sec @ 50% (50w)
• Cooldown 20 sec @ 90% (90w)
• 4X
  • 10 sec @ 150% (150w)
  • 30 sec @ 50% (50w)
  • 20 sec @ 90% (90w)
• 10 sec @ 150% (150w)
• 5 min @ 40% (40w)
• 5X
  • 30 sec @ 50% (50w)
  • 20 sec @ 90% (90w)
  • 10 sec @ 150% (150w)
• 5 min @ 40% (40w)