3x10_30s15s Bolk Høy start
- Cycling
- 1h 8mTime
- 87Stress
- 0.87Intensity
- 86Popularity
About this workout
This 3x10 workout pushes your limits with 30-second efforts at a punishing 125% FTP, perfect for building that explosive kick to close gaps during races or group rides. It’s a brutal way to enhance raw sprinting power and lactate tolerance while keeping your recovery brief—ideal for when you need to dig deep!
Workout structure
- 1 min @ 42-46% (42-46w)
- 2 min @ 46-54% (46-54w)
- 1 min @ 54-65% (54-65w)
- 1:30 min @ 65% (65w)
- 5 sec @ 65-45% (65-45w)
- 1 min @ 45% (45w)
- 10 sec @ 45-65% (45-65w)
- 4 min @ 65% (65w)
- 4 min @ 85% (85w)
- 3 min @ 100% (100w)
- 2X
- 2 min @ 50% (50w)
- 15 sec @ 140% (140w)
- 1 min @ 50% (50w)
- 30 sec @ 128-126% (128-126w)
- 15 sec @ 50% (50w)
- 30 sec @ 127-125% (127-125w)
- 15 sec @ 50% (50w)
- 30 sec @ 125-120% (125-120w)
- 8X
- 15 sec @ 50% (50w)
- 30 sec @ 125% (125w)
- 15 sec @ 50% (50w)
- 30 sec @ 122% (122w)
- 15 sec @ 50% (50w)
- 30 sec @ 120% (120w)
- 1:15 min @ 28% (28w)
- 11 sec @ 28-38% (28-38w)
- 11 sec @ 38-45% (38-45w)
- 11 sec @ 45-51% (45-51w)
- 10 sec @ 51-54% (51-54w)
- 11 sec @ 54-57% (54-57w)
- 11 sec @ 57-58% (57-58w)
- 11 sec @ 58-63% (58-63w)
- 45 sec @ 63% (63w)
- 2X
- 30 sec @ 127-125% (127-125w)
- 15 sec @ 50% (50w)
- 30 sec @ 125-120% (125-120w)
- 7X
- 15 sec @ 50% (50w)
- 30 sec @ 125% (125w)
- 15 sec @ 50% (50w)
- 30 sec @ 122% (122w)
- 2X
- 15 sec @ 50% (50w)
- 30 sec @ 120% (120w)
- 1:15 min @ 28% (28w)
- 11 sec @ 28-38% (28-38w)
- 11 sec @ 38-45% (38-45w)
- 11 sec @ 45-51% (45-51w)
- 10 sec @ 51-54% (51-54w)
- 11 sec @ 54-57% (54-57w)
- 11 sec @ 57-58% (57-58w)
- 11 sec @ 58-63% (58-63w)
- 45 sec @ 63% (63w)
- 2X
- 30 sec @ 127-125% (127-125w)
- 15 sec @ 50% (50w)
- 30 sec @ 125-120% (125-120w)
- 7X
- 15 sec @ 50% (50w)
- 30 sec @ 125% (125w)
- 2X
- 15 sec @ 50% (50w)
- 30 sec @ 122% (122w)
- 15 sec @ 50% (50w)
- 30 sec @ 120% (120w)
- 10:15 min @ 28% (28w)