3x10x30/30

• Cycling
• 1h 5mTime
• 80Stress
• 0.86Intensity
• 15Popularity

About this workout

This workout features a punishing main set of 3 sets of 10×30 seconds at 125% FTP, designed to build your sprinting power and lactate tolerance. Perfect for race kicks or closing gaps in a group ride, it’s a savage addition to your training arsenal.

Workout structure

• Warm-Up 5 min @ 50% (50w)
• Active 2 min @ 70% (70w)
• Active 2 min @ 80% (80w)
• Active 2 min @ 90% (90w)
• Active 1:30 min @ 55% (55w)
• Active 1:30 min @ 125% (125w)
• 1 min @ 50% (50w)
• 10X
  • 30 sec @ 125% (125w) 100 rpm
  • 30 sec @ 60% (60w)
• 5 min @ 55% (55w)
• 10X
  • 30 sec @ 125% (125w) 100 rpm
  • 30 sec @ 60% (60w)
• 5 min @ 55% (55w)
• 10X
  • 30 sec @ 125% (125w) 100 rpm
  • 30 sec @ 60% (60w)
• 10 min @ 55% (55w)