3x10 30/30

• Cycling
• 1h 30mTime
• 108Stress
• 0.85Intensity
• 17Popularity

About this workout

This workout features 3 sets of 13 × 30 seconds at a gnarly 132% FTP, interspersed with brief 30-second recoveries, designed to build your sprinting power and lactate tolerance for those crucial race kicks or closing gaps. Perfect for sharpening your anaerobic capacity, it’s a staple for cyclists looking to elevate their top-end punch in high-intensity efforts.

Workout structure

• Warm-Up 12 min @ 55% (55w)
• 3 min @ 60% (60w)
• Cooldown 3 min @ 70% (70w)
• 3 min @ 80% (80w)
• 3 min @ 90% (90w)
• 5 min @ 55% (55w)
• 13X
  • 30 sec @ 132% (132w)
  • Rest 30 sec @ 52% (52w)
• 8 min @ 55% (55w)
• 13X
  • 30 sec @ 132% (132w)
  • Rest 30 sec @ 52% (52w)
• 8 min @ 55% (55w)
• 13X
  • 30 sec @ 132% (132w)
  • Rest 30 sec @ 52% (52w)
• 6 min @ 55% (55w)