Helps me helps you

• Cycling
• 30mTime
• 31Stress
• 0.79Intensity
• 55Popularity

About this workout

This workout delivers a punch with 4 tough efforts of 30 seconds at 130% FTP, perfect for building the kick needed to close gaps during group rides or sprint finishes. It's an essential session for developing raw sprinting power and lactate tolerance, keeping you sharp for race day.

Workout structure

• Warm-Up 3 min @ 50-80% (50-80w)
• Active 3 min @ 92% (92w)
• Active 3 min @ 50% (50w)
• 4X
  • Active 30 sec @ 110% (110w)
  • Rest 30 sec @ 45% (45w)
• Active 3 min @ 55% (55w)
• 4X
  • Active 30 sec @ 120% (120w)
  • Rest 30 sec @ 45% (45w)
• Active 3 min @ 55% (55w)
• 4X
  • Active 30 sec @ 130% (130w)
  • Rest 30 sec @ 45% (45w)
• Cooldown 3 min @ 50-40% (50-40w)