Anaerobic

6x30 SIT (Skovgaard)

  • Cycling
  • 1hTime
  • 55Stress
  • 0.74Intensity
  • 136Popularity

About this workout

This hard-hitting workout features six 30-second efforts at 140% FTP, perfect for developing your raw sprinting power and lactate tolerance—essential for closing gaps or launching a breakaway. Incorporate this SIT training into your routine to build the top-end punch needed for race day.

DanHo93

Workout structure

  • Warm-Up 5 min @ 35-55% (35-55w)
  • Active 3 min @ 60% (60w)
  • Active 3 min @ 70% (70w)
  • Active 3 min @ 80% (80w)
  • Active 3 min @ 90% (90w)
  • Active 3 min @ 55% (55w)
  • 6X
    • Active 30 sec @ 140% (140w) 90 rpm
    • Rest 2:30 min @ 55% (55w) 65 rpm
  • Active 22 min @ 69% (69w) 85 rpm