Anaerobic

3x30,20,10sec sprints

  • Cycling
  • 35mTime
  • 35Stress
  • 0.78Intensity
  • 55Popularity

About this workout

This workout features brutal 30-second sprints at 150% FTP, designed to build your raw sprinting power and lactate tolerance, making it ideal for closing gaps in a race or powering through a tough group ride. With solid recoveries, it's a classic for riders looking to enhance their punch and resilience during critical moments like attacks or breakaways.

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Workout structure

  • 3 min @ 50% (50w)
  • 2 min @ 60% (60w)
  • 2 min @ 70% (70w)
  • 1 min @ 90% (90w)
  • 1 min @ 20% (20w)
  • 3X
    • 30 sec @ 150% (150w)
    • Rest 2 min @ 50% (50w)
  • 3X
    • 20 sec @ 180% (180w)
    • Rest 2 min @ 50% (50w)
  • 3X
    • 10 sec @ 200% (200w)
    • Rest 2 min @ 50% (50w)
  • 5 min @ 50% (50w)