anaerobic

3x10x30/30

  • Cycling
  • 55mTime
  • 94Stress
  • 1.01Intensity
  • 303Popularity

About this workout

This brutal 3x10x30/30 workout pushes your limits with 30-second efforts at 135% FTP, building the kick to close gaps and develop raw sprinting power. Perfect for those looking to improve their anaerobic capacity for race kicks or breakaways, this session will leave you gasping but ready for the next challenge.

RK

Workout structure

  • 10 min @ 62-75% (62-75w)
  • 10X
    • 30 sec @ 135% (135w)
    • 30 sec @ 62% (62w)
  • 5 min @ 62% (62w)
  • 10X
    • 30 sec @ 135% (135w)
    • 30 sec @ 62% (62w)
  • 5 min @ 62% (62w)
  • 10X
    • 30 sec @ 135% (135w)
    • 30 sec @ 62% (62w)
  • 5 min @ 62% (62w)