3x_10x_30/30er

• Cycling
• 1h 26mTime
• 101Stress
• 0.84Intensity
• 20Popularity

About this workout

This gnarly workout features 3 sets of 10 intervals at 30 seconds on, pushing 130% FTP, with short recoveries to build your explosive kick and lactate tolerance. Perfect for closing gaps during group rides or sharpening your sprinting power for race day.

Workout structure

• 10 min @ 70% (70w)
• 5 min @ 65% (65w)
• 10X
  • 30 sec @ 130% (130w)
  • Rest 30 sec @ 65% (65w)
• Rest 5 min @ 50% (50w)
• 10X
  • 30 sec @ 130% (130w)
  • Rest 30 sec @ 65% (65w)
• Rest 5 min @ 50% (50w)
• 10X
  • 30 sec @ 130% (130w)
  • Rest 30 sec @ 65% (65w)
• 5 min @ 50% (50w)
• 15 min @ 75% (75w)
• 3 min @ 50% (50w)
• 8 min @ 60% (60w)