3x7x 3030 @150%

• Cycling
• 41mTime
• 63Stress
• 0.96Intensity
• 26Popularity

About this workout

This savage workout features a brutal main set of 3 rounds of 7 intervals at 150% FTP, pushing your anaerobic limits to build explosive kick and lactate tolerance. Perfect for sharpening your sprinting power and preparing for those critical race moments or closing gaps in group rides.

Workout structure

• 5 min @ 50-75% (50-75w)
• 7X
  • 30 sec @ 150% (150w)
  • Rest 30 sec @ 50% (50w)
• 5 min @ 50% (50w)
• 7X
  • 30 sec @ 150% (150w)
  • Rest 30 sec @ 50% (50w)
• 5 min @ 50% (50w)
• 7X
  • 30 sec @ 150% (150w)
  • Rest 30 sec @ 50% (50w)
• 5 min @ 75-50% (75-50w)