3x8x301

• Cycling
• 1hTime
• 69Stress
• 0.83Intensity
• 35Popularity

About this workout

This workout features 3 sets of 8 hard-hitting 30-second efforts at 130% FTP, perfect for building raw sprinting power and lactate tolerance to help you close gaps and respond to race kicks. Ideal for sharpening your top-end punch, it’s a must-have for those looking to elevate their anaerobic capacity in competitive scenarios.

Workout structure

• 20 min @ 40% (40w)
• 8X
  • 30 sec @ 130% (130w)
  • 15 sec @ 55% (55w)
• 5 min @ 60% (60w)
• 8X
  • 30 sec @ 130% (130w)
  • 15 sec @ 55% (55w)
• 5 min @ 60% (60w)
• 8X
  • 30 sec @ 130% (130w)
  • 15 sec @ 55% (55w)
• 5 min @ 60% (60w)
• 7 min @ 70% (70w)