Anaerobic

HIT 3x9x30s/15s

  • Cycling
  • 1h 9mTime
  • 84Stress
  • 0.85Intensity
  • 155Popularity

About this workout

This gnarly workout features three sets of nine 30-second all-out efforts at 130% FTP, perfect for developing your sprinting power and lactate tolerance. Ideal for enhancing your kick for closing gaps or launching breakaways, it’s a must for any rider looking to build that top-end punch.

cpl

Workout structure

  • Warm-Up 8 min @ 30-50% (30-50w)
  • Active 3 min @ 60% (60w)
  • Active 3 min @ 70% (70w)
  • Active 3 min @ 80% (80w)
  • Active 3 min @ 90% (90w)
  • Active 5 min @ 55% (55w)
  • 9X
    • Active 30 sec @ 130% (130w)
    • Rest 15 sec @ 55% (55w)
  • Active 5 min @ 60% (60w)
  • 9X
    • Active 30 sec @ 130% (130w)
    • Rest 15 sec @ 55% (55w)
  • Active 5 min @ 60% (60w)
  • 9X
    • Active 30 sec @ 130% (130w)
    • Rest 15 sec @ 55% (55w)
  • Active 5 min @ 60% (60w)
  • Active 9:15 min @ 70% (70w)