4x10x30"

• Cycling
• 54mTime
• 72Stress
• 0.89Intensity
• 20Popularity

About this workout

This gnarly workout features 4 sets of 10 intervals, each 30 seconds long at 130% FTP, designed to build your raw sprinting power and lactate tolerance. Perfect for developing the explosive kick needed to close gaps during races or sustain your speed in critical moments of a group ride.

Workout structure

• 7 min @ 50-75% (50-75w)
• 3 min @ 40% (40w)
• 9X
  • 30 sec @ 130% (130w)
  • Rest 30 sec @ 40% (40w)
• 30 sec @ 130% (130w)
• 2 min @ 40% (40w)
• 9X
  • 30 sec @ 130% (130w)
  • Rest 30 sec @ 40% (40w)
• Rest 30 sec @ 130% (130w)
• 2 min @ 40% (40w)
• 9X
  • 30 sec @ 130% (130w)
  • 30 sec @ 40% (40w)
• 30 sec @ 130% (130w)
• 2 min @ 40% (40w)
• 10X
  • 30 sec @ 130% (130w)
  • 30 sec @ 40% (40w)