30/30s - 3x10

• Cycling
• 1h 30mTime
• 96Stress
• 0.80Intensity
• 545Popularity

About this workout

This workout features 3 sets of 10 efforts at a savage 140% FTP, perfect for building the kick to close gaps or power through race kicks. Ideal for those looking to enhance raw sprinting power and lactate tolerance, it’s a hard-hitting addition to your training regimen.

Workout structure

• 5 min @ 50% (50w)
• 10 min @ 60-75% (60-75w)
• 5 min @ 50% (50w)
• 10X
  • 30 sec @ 140% (140w)
  • 30 sec @ 35% (35w)
• 10 min @ 55% (55w)
• 10X
  • 30 sec @ 140% (140w)
  • 30 sec @ 35% (35w)
• 10 min @ 55% (55w)
• 10X
  • 30 sec @ 140% (140w)
  • 30 sec @ 35% (35w)
• 2X
  • 10 min @ 55% (55w)