4x6 Min (30/15) 130% FTP

• Cycling
• 44mTime
• 56Stress
• 0.87Intensity
• 30Popularity

About this workout

This gnarly 4x6 min (30/15) workout is designed to build your kick for closing gaps and improve raw sprinting power, featuring 8 intervals of 30 seconds at a punishing 130% FTP. Perfect for pushing your limits ahead of a 20 min FTP test or preparing for those explosive moments in a race.

Workout structure

• 8X
  • 15 sec @ 25% (25w)
  • 30 sec @ 130% (130w)
• 5 min @ 50% (50w)
• 8X
  • 15 sec @ 25% (25w)
  • 30 sec @ 130% (130w)
• 5 min @ 50% (50w)
• 8X
  • 15 sec @ 25% (25w)
  • 30 sec @ 130% (130w)
• 5 min @ 50% (50w)
• 8X
  • 15 sec @ 25% (25w)
  • 30 sec @ 130% (130w)
• 5 min @ 50% (50w)