3x10x30/30@140%

• Cycling
• 1h 15mTime
• 105Stress
• 0.92Intensity
• 55Popularity

About this workout

This savage set of 30-second efforts at 140% FTP, with short recoveries, will build your kick to close gaps and boost raw sprinting power. Perfect for those looking to develop top-end punch for race kicks and breakaways, it’s a powerful addition to your training arsenal.

Workout structure

• 20 min @ 65-100% (65-100w)
• 2 min @ 65% (65w)
• 30 sec @ 110% (110w)
• 2 min @ 65% (65w)
• 30 sec @ 120% (120w)
• 2 min @ 65% (65w)
• 30 sec @ 130% (130w)
• 2X
  • 2 min @ 65% (65w)
  • 30 sec @ 140% (140w)
• 9X
  • 30 sec @ 50% (50w)
  • 30 sec @ 140% (140w)
• 3 min @ 50% (50w)
• 9X
  • 30 sec @ 140% (140w)
  • 30 sec @ 50% (50w)
• 30 sec @ 140% (140w)
• 3 min @ 50% (50w)
• 9X
  • 30 sec @ 140% (140w)
  • 30 sec @ 50% (50w)
• 30 sec @ 140% (140w)
• 8:30 min @ 60% (60w)