3x10x30/30

• Cycling
• 55mTime
• 109Stress
• 1.09Intensity
• 221Popularity

About this workout

This workout features three sets of ten 30-second efforts at 145% FTP with brief recoveries, pushing your sprinting power and lactate tolerance to the limit—perfect for closing gaps in a race or powering up steep climbs. It's a brutal staple for those looking to build the kick needed for those gnarly finishes or aggressive breakaways.

Workout structure

• 10 min @ 62-75% (62-75w)
• 10X
  • 30 sec @ 145% (145w)
  • 30 sec @ 72% (72w)
• 5 min @ 72% (72w)
• 10X
  • 30 sec @ 145% (145w)
  • 30 sec @ 72% (72w)
• 5 min @ 72% (72w)
• 10X
  • 30 sec @ 145% (145w)
  • 30 sec @ 72% (72w)
• 5 min @ 72% (72w)