3x14x30/30 @ 120%/40%

• Cycling
• 1h 2mTime
• 94Stress
• 0.95Intensity
• 20Popularity

About this workout

This brutal 3x14x30/30 workout packs a punch with 30-second efforts at 130% FTP, training your kick for closing gaps and improving raw sprinting power. Perfect for race day scenarios or when you need to sharpen your anaerobic capacity for those gnarly final pushes.

Workout structure

• 1:30 min @ 60% (60w)
• 1:30 min @ 100% (100w)
• 30 sec @ 120% (120w)
• 10 sec @ 160% (160w)
• 2X
  • 30 sec @ 60% (60w)
• 30 sec @ 140% (140w)
• 30 sec @ 60% (60w)
• 1:30 min @ 60% (60w)
• 30 sec @ 140% (140w)
• 13X
  • 30 sec @ 60% (60w)
  • 30 sec @ 130% (130w)
• 30 sec @ 40% (40w)
• 4:30 min @ 40% (40w)
• 30 sec @ 140% (140w)
• 13X
  • 30 sec @ 60% (60w)
  • 30 sec @ 130% (130w)
• 30 sec @ 60% (60w)
• 4:30 min @ 40% (40w)
• 30 sec @ 140% (140w)
• 13X
  • 30 sec @ 60% (60w)
  • 30 sec @ 130% (130w)
• 2 min @ 60% (60w)
• 2 min @ 50% (50w)
• 1 min @ 40% (40w)