3x15/10 + 4x30/30

• Cycling
• 2h 23mTime
• 118Stress
• 0.70Intensity
• 90Popularity

About this workout

This brutal workout combines 3x15 minutes at a solid effort with 4x30 seconds of gnarly anaerobic intervals, perfect for developing that kick to close gaps and boost your raw sprinting power. It's an ideal fit for those looking to ramp up their performance for group rides or race-day surges.

Workout structure

• Rest 40 min @ 55% (55w) 80-100 rpm
• 3X
  • I 15 min @ 78% (78w) 80-100 rpm
  • Rest 10 min @ 55% (55w)
• 4X
  • I 40 sec @ 150% (150w) 80-100 rpm
  • Rest 40 sec @ 55% (55w)
• Rest 23 min @ 55% (55w) 80-100 rpm