4 x 30sec on/off 450w

• Cycling
• 1h 10mTime
• 88Stress
• 0.87Intensity
• 30Popularity

About this workout

This gnarly set of 4x30 second efforts at 150% FTP will build your raw sprinting power and lactate tolerance, making it perfect for those race kicks and breakaway attempts. Incorporate this into your training to develop a powerful anaerobic punch that can close gaps during intense group rides.

Workout structure

• 15 min @ 50-100% (50-100w)
• 2 min @ 40% (40w)
• 6X
  • 30 sec @ 150% (150w)
  • Rest 30 sec @ 40% (40w)
• 7 min @ 40% (40w)
• 6X
  • 30 sec @ 150% (150w)
  • Rest 30 sec @ 40% (40w)
• 7 min @ 40% (40w)
• 6X
  • 30 sec @ 150% (150w)
  • Rest 30 sec @ 40% (40w)
• 7 min @ 40% (40w)
• 6X
  • 30 sec @ 150% (150w)
  • Rest 30 sec @ 40% (40w)
• 8 min @ 40-33% (40-33w)