4 sets: 5 x 5 x 30 secs @130%

• Cycling
• 1hTime
• 67Stress
• 0.82Intensity
• 30Popularity

About this workout

This savage workout features 4 sets of 5 x 30-second efforts at 130% FTP, designed to build your kick for closing gaps and improve lactate tolerance. Perfect for sharpening your sprinting power in critical race moments or when you need to respond to breakaways during group rides.

Workout structure

• 2 min @ 50% (50w)
• 2 min @ 60% (60w)
• 2 min @ 70% (70w)
• 2 min @ 80% (80w)
• 1 min @ 90% (90w)
• 12 sec @ 130% (130w)
• 3 min @ 50% (50w)
• 5X
  • 30 sec @ 130% (130w)
  • Rest 1 min @ 60% (60w)
• 4 min @ 60% (60w)
• 5X
  • 30 sec @ 130% (130w)
  • Rest 1 min @ 60% (60w)
• 4 min @ 60% (60w)
• 5X
  • 30 sec @ 130% (130w)
  • Rest 1 min @ 60% (60w)
• 4 min @ 60% (60w)
• 5X
  • 30 sec @ 130% (130w)
  • Rest 1 min @ 60% (60w)
• 4 min @ 60% (60w)
• 1:48 min @ 50% (50w)