3x 20x 30/30

• Cycling
• 1h 36mTime
• 124Stress
• 0.88Intensity
• 184Popularity

About this workout

This workout features a punishing main set of 3 sets of 19 intervals at 130% FTP with short recoveries, building that explosive kick for closing gaps during group rides or race scenarios. It’s a classic choice for developing raw sprinting power and lactate tolerance, perfect for those looking to add a hard-hitting anaerobic session to their training repertoire.

Workout structure

• 5 min @ 50% (50w)
• 5 min @ 50-80% (50-80w)
• 30 sec @ 130% (130w)
• 3 min @ 50% (50w)
• 19X
  • 30 sec @ 130% (130w)
  • Rest 30 sec @ 50% (50w)
• 30 sec @ 130% (130w)
• 7 min @ 45% (45w)
• 19X
  • 30 sec @ 130% (130w)
  • Rest 30 sec @ 50% (50w)
• 30 sec @ 130% (130w)
• 7 min @ 45% (45w)
• 19X
  • 30 sec @ 130% (130w)
  • Rest 30 sec @ 50% (50w)
• 30 sec @ 130% (130w)
• 10 min @ 40% (40w)