Anaerobic

3x10x30:30 - Dylan Johnson HIIT 1.a

  • Cycling
  • 1h 8mTime
  • 84Stress
  • 0.86Intensity
  • 851Popularity

About this workout

This gnarly workout features 3 sets of 10 intervals at a punishing 135% FTP, perfect for building the kick to close gaps and boost your raw sprinting power. Ideal for those looking to enhance their anaerobic capacity and dominate race kicks or breakaways, it’s a must-do for any serious cyclist.

amg61

Workout structure

  • 2 min @ 50% (50w)
  • 6 min @ 60-85% (60-85w)
  • 2 min @ 55% (55w)
  • 10X
    • 30 sec @ 135% (135w)
    • Rest 30 sec @ 50% (50w)
  • 9:30 min @ 60% (60w)
  • 10X
    • 30 sec @ 135% (135w)
    • Rest 30 sec @ 50% (50w)
  • 9:30 min @ 60% (60w)
  • 10X
    • 30 sec @ 135% (135w)
    • Rest 30 sec @ 50% (50w)
  • 9:30 min @ 60-40% (60-40w)