30-30 x3 + tlen

• Cycling
• 1h 5mTime
• 76Stress
• 0.83Intensity
• 70Popularity

About this workout

This workout, featuring 3 sets of 6 × 30 seconds at 140% FTP with short recoveries, is designed to build your raw sprinting power and lactate tolerance, giving you the kick needed to close gaps during intense race situations. It's a brutal yet effective way to enhance your anaerobic capacity, perfect for those looking to add a punch to their performance in breakaways or sprint finishes.

Workout structure

• Active 1:22 min @ 45% (45w)
• Active 1:22 min @ 49% (49w)
• Active 1:22 min @ 52% (52w)
• Active 1:22 min @ 55% (55w)
• Active 1:22 min @ 57% (57w)
• Active 1:22 min @ 60% (60w)
• Active 1:22 min @ 63% (63w)
• Active 1:22 min @ 65% (65w)
• Active 1:22 min @ 68% (68w)
• Active 1:22 min @ 71% (71w)
• Active 1:19 min @ 75% (75w)
• 6X
  • Active 30 sec @ 140% (140w)
  • Rest 30 sec @ 60% (60w)
• Active 3 min @ 50% (50w)
• 6X
  • Active 30 sec @ 140% (140w)
  • Rest 30 sec @ 60% (60w)
• Active 3 min @ 50% (50w)
• 6X
  • Active 30 sec @ 140% (140w)
  • Rest 30 sec @ 60% (60w)
• Active 2 min @ 50% (50w)
• Active 25 min @ 65% (65w)