HIT 3 x 30/30

• Cycling
• 51mTime
• 75Stress
• 0.94Intensity
• 521Popularity

About this workout

This savage 3 x 30/30 workout pushes your anaerobic limits with intense bursts at 140% FTP, perfect for closing gaps in group rides or sharpening your sprint for race day. It’s a brutal way to build raw power and lactate tolerance, ensuring you have the top-end punch when it counts.

Workout structure

• 10 min @ 50-65% (50-65w)
• 10X
  • 30 sec @ 140% (140w)
  • Rest 30 sec @ 55% (55w)
• 3 min @ 55% (55w)
• 10X
  • 30 sec @ 140% (140w)
  • Rest 30 sec @ 55% (55w)
• 3 min @ 55% (55w)
• 10X
  • 30 sec @ 140% (140w)
  • Rest 30 sec @ 55% (55w)
• 5 min @ 50% (50w)