3x10 30/30

• Cycling
• 1h 40mTime
• 126Stress
• 0.87Intensity
• 41Popularity

About this workout

This gnarly workout features three sets of 10×30 seconds at 150% FTP, pushing your anaerobic capacity to the max while building that killer kick for closing gaps in races. Perfect for developing raw sprinting power and lactate tolerance, it's a must-have for any serious cyclist looking to unleash their top-end punch.

Workout structure

• 20 min @ 50% (50w)
• 10X
  • 30 sec @ 150% (150w)
  • Rest 30 sec @ 50% (50w)
• 10 min @ 50% (50w)
• 10X
  • 30 sec @ 150% (150w)
  • Rest 30 sec @ 50% (50w)
• 10 min @ 50% (50w)
• 10X
  • 30 sec @ 150% (150w)
  • Rest 30 sec @ 50% (50w)
• 10 min @ 50% (50w)
• 20 min @ 80% (80w)