3x 7min. 30x30's

• Cycling
• 56mTime
• 65Stress
• 0.83Intensity
• 60Popularity

About this workout

This workout features 3 sets of 7 hard-hitting 30-second efforts at 130% FTP, perfect for building your kick to close gaps and enhance lactate tolerance. It's a brutal session that fits well into your training for race kicks or when you need that extra burst during a group ride.

Workout structure

• 7 min @ 50-70% (50-70w)
• 3X
  • 1 min @ 55% (55w)
  • Rest 10 sec @ 150% (150w)
• 5 min @ 60% (60w)
• 7X
  • 30 sec @ 130% (130w)
  • Rest 30 sec @ 60% (60w)
• 5 min @ 60% (60w)
• 7X
  • 30 sec @ 130% (130w)
  • Rest 30 sec @ 60% (60w)
• 5 min @ 60% (60w)
• 7X
  • 30 sec @ 130% (130w)
  • Rest 30 sec @ 60% (60w)
• 5 min @ 60% (60w)
• 5 min @ 60-30% (60-30w)