GCN Italia 30’ sprint

• Cycling
• 30mTime
• 36Stress
• 0.84Intensity
• 50Popularity

About this workout

This gnarly 30-minute workout features high-intensity 10-second sprints designed to build your top-end punch and lactate tolerance, perfect for closing gaps in a group ride or powering through race kicks. It's a classic anaerobic session that will leave you gasping but ready to tackle those final sprint challenges.

Workout structure

• 2 min @ 50% (50w)
• 1 min @ 70% (70w)
• 1 min @ 50% (50w)
• 10 sec @ 100% (100w)
• 2X
  • 30 sec @ 50% (50w)
  • 10 sec @ 100% (100w)
• 30 sec @ 50% (50w)
• 1 min @ 80% (80w)
• 20 sec @ 130% (130w)
• 10 sec @ 50% (50w)
• 20 sec @ 130% (130w)
• 40 sec @ 50% (50w)
• 30 sec @ 80% (80w)
• 2 min @ 50% (50w)
• 30 sec @ 150% (150w)
• 10 sec @ 50% (50w)
• 10 sec @ 150% (150w)
• 50 sec @ 50% (50w)
• 25 sec @ 150% (150w)
• 5 min @ 50% (50w)
• 45 sec @ 150% (150w)
• 1:15 min @ 80% (80w)
• 2 min @ 50% (50w)
• 30 sec @ 150% (150w)
• 1:30 min @ 50% (50w)
• 15 sec @ 150% (150w)
• 1:45 min @ 50% (50w)
• 30 sec @ 150% (150w)
• 15 sec @ 50% (50w)
• 30 sec @ 150% (150w)
• 2:45 min @ 50% (50w)