4x3+4x30/30

• Cycling
• 1h 24mTime
• 103Stress
• 0.86Intensity
• 131Popularity

About this workout

This workout features a demanding main set of 4 sets of 4 × 30 seconds at 130% FTP, designed to build your kick and raw sprinting power while boosting lactate tolerance. Perfect for group ride sprints or executing race-winning breakaways, this session delivers a punch to your anaerobic system without leaving you completely wrecked.

Workout structure

• 2 min @ 45% (45w)
• 2 min @ 51% (51w)
• 2 min @ 55% (55w)
• 2 min @ 59% (59w)
• 2 min @ 65% (65w)
• 1 min @ 60% (60w)
• 3 min @ 70% (70w)
• 3 min @ 80% (80w)
• 3 min @ 90% (90w)
• 5 min @ 55% (55w)
• 3 min @ 118% (118w)
• 1 min @ 55% (55w)
• 4X
  • 30 sec @ 130% (130w)
  • 30 sec @ 55% (55w)
• 4 min @ 55% (55w)
• 3 min @ 118% (118w)
• 1 min @ 55% (55w)
• 4X
  • 30 sec @ 130% (130w)
  • 30 sec @ 55% (55w)
• 4 min @ 55% (55w)
• 3 min @ 118% (118w)
• 1 min @ 55% (55w)
• 4X
  • 30 sec @ 130% (130w)
  • 30 sec @ 55% (55w)
• 4 min @ 55% (55w)
• 3 min @ 118% (118w)
• 1 min @ 55% (55w)
• 4X
  • 30 sec @ 130% (130w)
  • 30 sec @ 55% (55w)
• 11 min @ 45% (45w)
• 4 min @ 55% (55w)