5 sets 10x30/30

• Cycling
• 1h 55mTime
• 139Stress
• 0.85Intensity
• 16Popularity

About this workout

This workout features 5 sets of 10 x 30/30 intervals at a fierce 135% FTP, building your kick to close gaps and enhancing your raw sprinting power. Perfect for race-day scenarios where you need to unleash that top-end punch during breakaways or sprint finishes, this session will leave you gasping but stronger.

Workout structure

• Warm-Up 14 min @ 50% (50w)
• 30 sec @ 105% (105w)
• Rest 30 sec @ 50% (50w)
• 30 sec @ 115% (115w)
• Rest 30 sec @ 50% (50w)
• 30 sec @ 125% (125w)
• Rest 30 sec @ 50% (50w)
• 3 min @ 60% (60w)
• 10X
  • 30 sec @ 135% (135w)
  • 30 sec @ 50% (50w)
• 5 min @ 60% (60w)
• 10X
  • 30 sec @ 135% (135w)
  • 30 sec @ 50% (50w)
• 5 min @ 60% (60w)
• 10X
  • 30 sec @ 135% (135w)
  • 30 sec @ 50% (50w)
• 5 min @ 60% (60w)
• 10X
  • 30 sec @ 135% (135w)
  • 30 sec @ 50% (50w)
• 5 min @ 60% (60w)
• 10X
  • 30 sec @ 135% (135w)
  • 30 sec @ 50% (50w)
• 5 min @ 60% (60w)
• Cooldown 20 min @ 50% (50w)