60min: 3x8x30/30

• Cycling
• 1hTime
• 69Stress
• 0.83Intensity
• 521Popularity

About this workout

This workout features three sets of 8 intervals, each pushing your limits with 30 seconds at 135% FTP followed by brief recoveries—perfect for building the kick to close gaps and developing your raw sprinting power. Incorporate this gnarly session into your training for those moments when you need that top-end punch during races or group rides.

Workout structure

• Warm-Up 10 min @ 56% (56w)
• 8X
  • 30 sec @ 135% (135w)
  • Rest 30 sec @ 45% (45w)
• 8 min @ 65% (65w)
• 8X
  • 30 sec @ 135% (135w)
  • Rest 30 sec @ 45% (45w)
• 8 min @ 65% (65w)
• 8X
  • 30 sec @ 135% (135w)
  • Rest 30 sec @ 45% (45w)
• 10 min @ 56% (56w)