60min 3x10x(115%/40%)

• Cycling
• 1hTime
• 58Stress
• 0.76Intensity
• 15Popularity

About this workout

This workout features three sets of ten 30-second efforts at 115% FTP, with brief 30-second recoveries at 40%, pushing your aerobic ceiling for those times when the road climbs steeply or you need that extra burst in a race. Ideal for building the top end of your engine, it’s a brutal staple for boosting your VO2 max and enhancing your overall performance.

Workout structure

• Warm-Up 10 min @ 60% (60w)
• 10X
  • Cooldown 30 sec @ 115% (115w)
  • Cooldown 30 sec @ 40% (40w)
• 5 min @ 60% (60w)
• 10X
  • 30 sec @ 115% (115w)
  • 30 sec @ 40% (40w)
• 5 min @ 60% (60w)
• 10X
  • 30 sec @ 115% (115w)
  • 30 sec @ 40% (40w)
• 10 min @ 60% (60w)