3x7x30/15

• Cycling
• 1h 1mTime
• 72Stress
• 0.84Intensity
• 15Popularity

About this workout

This workout features a brutal main set of 3 sets of 7 × 30 seconds at 130% FTP with 15-second recoveries, perfect for building the kick to close gaps during races or testing your sprinting power. Ideal for those looking to enhance lactate tolerance and develop raw speed, this 30/15 protocol will leave you gasping but stronger.

Workout structure

• 10 min @ 30-50% (30-50w)
• 3 min @ 83% (83w)
• 2 min @ 88% (88w)
• 2 min @ 93% (93w)
• 1 min @ 100% (100w)
• 3 min @ 55% (55w)
• 7X
  • 30 sec @ 130% (130w)
  • 15 sec @ 55% (55w)
• 5 min @ 60% (60w)
• 7X
  • 30 sec @ 130% (130w)
  • 15 sec @ 55% (55w)
• 5 min @ 60% (60w)
• 7X
  • 30 sec @ 130% (130w)
  • 15 sec @ 55% (55w)
• 5 min @ 60% (60w)
• 9:15 min @ 70% (70w)