(140%30s x 10) x 3

• Cycling
• 1hTime
• 81Stress
• 0.90Intensity
• 16Popularity

About this workout

This brutal main set of 3 x 10 efforts at 140% FTP will build your kick to close gaps and enhance your raw sprinting power. Perfect for race day when you need that top-end punch to respond to attacks or launch your own breakaway.

Workout structure

• 2 min @ 45% (45w)
• 2 min @ 50% (50w)
• 2 min @ 55% (55w)
• 1 min @ 74% (74w)
• 1 min @ 45% (45w)
• 1 min @ 79% (79w)
• 1 min @ 45% (45w)
• 30 sec @ 100% (100w)
• 30 sec @ 39% (39w)
• 30 sec @ 120% (120w)
• 3:30 min @ 39% (39w)
• 10X
  • 30 sec @ 140% (140w)
  • Rest 30 sec @ 50% (50w)
• 4 min @ 50% (50w)
• 10X
  • 30 sec @ 140% (140w)
  • Rest 30 sec @ 50% (50w)
• 4 min @ 50% (50w)
• 10X
  • 30 sec @ 140% (140w)
  • Rest 30 sec @ 50% (50w)
• 4 min @ 50% (50w)
• 3 min @ 40% (40w)