30x30/30s@140%

• Cycling
• 2h 0mTime
• 132Stress
• 0.81Intensity
• 20Popularity

About this workout

This gnarly 30x30/30s workout pushes your limits with short, intense efforts at 140% FTP, ideal for building the kick needed to close gaps and develop raw sprinting power. Perfect for those looking to boost their lactate tolerance and enhance top-end punch for race day or intense group rides.

Workout structure

• 6 min @ 50% (50w)
• 1 min @ 72% (72w)
• 5 min @ 72% (72w)
• 2X
  • 15 sec @ 120% (120w)
  • 45 sec @ 72% (72w)
• 15 sec @ 140% (140w)
• 45 sec @ 72% (72w)
• Free-ride 2 min @ 60% (60w)
• 1 min @ 140% (140w)
• 9X
  • 30 sec @ 30% (30w)
  • 30 sec @ 140% (140w)
• 5 min @ 30% (30w)
• 1 min @ 140% (140w)
• 9X
  • 30 sec @ 30% (30w)
  • 30 sec @ 140% (140w)
• 5 min @ 30% (30w)
• 1 min @ 140% (140w)
• 8X
  • 30 sec @ 30% (30w)
  • 30 sec @ 140% (140w)
• 30 sec @ 30% (30w)
• 5 min @ 30% (30w)
• 59 min @ 70% (70w)