3x6x30/30

• Cycling
• 58mTime
• 62Stress
• 0.80Intensity
• 75Popularity

About this workout

This brutal 3x6x30/30 workout cranks your anaerobic system into high gear with hard 30-second efforts at 130% FTP, perfect for building the kick needed to close gaps during intense group rides. A gnarly addition to your training arsenal, it sharpens your raw sprinting power and lactate tolerance for those decisive race moments.

Workout structure

• Warm-Up 5 min @ 45-65% (45-65w)
• Active 3 min @ 60% (60w)
• Active 3 min @ 70% (70w)
• Active 3 min @ 80% (80w)
• Active 3 min @ 90% (90w)
• Active 5 min @ 55% (55w)
• 6X
  • Active 30 sec @ 130% (130w) 100 rpm
  • Rest 30 sec @ 53% (53w) 65 rpm
• Active 6 min @ 55% (55w)
• 6X
  • Active 30 sec @ 130% (130w) 100 rpm
  • Rest 30 sec @ 53% (53w) 65 rpm
• Active 6 min @ 55% (55w)
• 6X
  • Active 30 sec @ 130% (130w) 100 rpm
  • Rest 30 sec @ 53% (53w) 65 rpm
• Active 6 min @ 55% (55w)