3x6x30/30 + 10 Min SS

• Cycling
• 1h 23mTime
• 117Stress
• 0.92Intensity
• 41Popularity

About this workout

This brutal workout features 3 sets of 5×30-second efforts at 160% FTP, pushing your anaerobic threshold and building explosive power, perfect for closing gaps during race kicks or breakaways. Complemented by a 10-minute sweet spot segment, it’s a solid session for boosting your top-end punch while managing fatigue.

Workout structure

• 10 min @ 65% (65w)
• 3 min @ 70% (70w)
• 3 min @ 80% (80w)
• 3 min @ 90% (90w)
• 3 min @ 100% (100w)
• 5 min @ 60% (60w)
• 5X
  • 30 sec @ 160% (160w)
  • 30 sec @ 60% (60w)
• 30 sec @ 160% (160w)
• 5 min @ 60% (60w)
• 5X
  • 30 sec @ 160% (160w)
  • 30 sec @ 60% (60w)
• 30 sec @ 160% (160w)
• 5 min @ 60% (60w)
• 5X
  • 30 sec @ 160% (160w)
  • 30 sec @ 60% (60w)
• 30 sec @ 160% (160w)
• 10 min @ 60% (60w)
• 10 min @ 95% (95w)
• 10 min @ 60% (60w)