3x14x30/30 @ 130%/40%

• Cycling
• 1hTime
• 79Stress
• 0.89Intensity
• 60Popularity

About this workout

This gnarly workout features 3 sets of 30-second anaerobic efforts at 130% FTP, pushing your kick to close gaps and build raw sprinting power, with short recoveries to keep your heart rate up. Perfect for adding punch to your racing tactics or sharpening your response for those brutal group ride surges.

Workout structure

• 1:30 min @ 60% (60w)
• 1:30 min @ 80% (80w)
• 3X
  • 30 sec @ 120% (120w)
  • Rest 30 sec @ 40% (40w)
• 1:30 min @ 40% (40w)
• 14X
  • 30 sec @ 130% (130w)
  • Rest 30 sec @ 40% (40w)
• 4:30 min @ 40% (40w)
• 14X
  • 30 sec @ 130% (130w)
  • Rest 30 sec @ 40% (40w)
• 4:30 min @ 40% (40w)
• 13X
  • 30 sec @ 130% (130w)
  • Rest 30 sec @ 40% (40w)
• 30 sec @ 130% (130w)
• 2 min @ 40% (40w)