Anaerobic

3x10x30/15+30at70

  • Cycling
  • 1h 28mTime
  • 105Stress
  • 0.84Intensity
  • 15Popularity

About this workout

This workout features 3 sets of 10×30/15s at a savage 130% FTP, pushing your limits to build that crucial kick for closing gaps and enhancing raw sprinting power. It's a perfect session for race day preparation or sharpening your speed for group rides where every second counts.

Dercombat

Workout structure

  • Warm-Up 10 min @ 30-50% (30-50w)
  • Active 3 min @ 83% (83w)
  • Rest 2 min @ 88% (88w)
  • Active 2 min @ 93% (93w)
  • Rest 1 min @ 100% (100w)
  • Active 3 min @ 55% (55w)
  • 10X
    • Rest 30 sec @ 130% (130w)
    • Active 15 sec @ 55% (55w)
  • Active 5 min @ 60% (60w)
  • 10X
    • Rest 30 sec @ 130% (130w)
    • Active 15 sec @ 55% (55w)
  • Active 5 min @ 60% (60w)
  • 10X
    • Rest 30 sec @ 130% (130w)
    • Active 15 sec @ 55% (55w)
  • Rest 5 min @ 60% (60w)
  • Active 30:15 min @ 70% (70w)