Anaerobic

3x10x30:30 - Dylan Johnson HIIT 1.a - Copy 3WALLY

  • Cycling
  • 1h 8mTime
  • 95Stress
  • 0.91Intensity
  • 76Popularity

About this workout

This intense 3x10x30:30 workout pushes your limits with bursts at 150% FTP, building that critical anaerobic kick for sprinting power and lactate tolerance. Perfect for closing gaps in races or sharpening your finishing sprint, this is a staple for any cyclist looking to add some serious punch to their efforts.

Wally

Workout structure

  • 2 min @ 50% (50w)
  • 6 min @ 60-85% (60-85w)
  • 2 min @ 55% (55w)
  • 10X
    • 30 sec @ 150% (150w)
    • Rest 30 sec @ 40% (40w)
  • 9:30 min @ 60% (60w)
  • 9X
    • 30 sec @ 150% (150w)
    • Rest 30 sec @ 40% (40w)
  • 30 sec @ 150% (150w)
  • Rest 30 sec @ 50% (50w)
  • 9:30 min @ 60% (60w)
  • 9X
    • 30 sec @ 150% (150w)
    • Rest 30 sec @ 40% (40w)
  • 30 sec @ 150% (150w)
  • Rest 30 sec @ 50% (50w)
  • 9:30 min @ 60-40% (60-40w)