6 sets 10x30/30

• Cycling
• 1h 55mTime
• 151Stress
• 0.89Intensity
• 15Popularity

About this workout

This gnarly workout features 6 sets of 10 repetitions of 30 seconds at 135% FTP, designed to build your raw sprinting power and lactate tolerance. Perfect for sharpening your kick for race day or closing gaps during intense group rides, this session will leave you breathless yet stronger.

Workout structure

• Warm-Up 9 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)
• 10X
  • 30 sec @ 135% (135w)
  • 30 sec @ 50% (50w)
• 5 min @ 60% (60w)
• Cooldown 10 min @ 50% (50w)