Anaerobic

IE 3x(8x30/30)@400W

  • Cycling
  • 1hTime
  • 61Stress
  • 0.78Intensity
  • 21Popularity

About this workout

This gnarly workout features 3 sets of 8x30 seconds at 125% FTP, pushing your sprinting power and lactate tolerance to the limit. Perfect for building the kick you need to close gaps in group rides or unleash a raw sprint in a race.

Matzinho90

Workout structure

  • Warm-Up 10 min @ 38-70% (38-70w) 90 rpm
  • 8X
    • 30 sec @ 125% (125w) 95 rpm
    • 30 sec @ 50% (50w) 85 rpm
  • 8 min @ 52% (52w) 85 rpm
  • 6X
    • 30 sec @ 125% (125w) 95 rpm
    • 30 sec @ 50% (50w) 85 rpm
  • 30 sec @ 125% (125w) 90 rpm
  • 30 sec @ 50% (50w) 95 rpm
  • 30 sec @ 125% (125w) 85 rpm
  • 30 sec @ 50% (50w) 95 rpm
  • 8 min @ 52% (52w) 85 rpm
  • 4X
    • 30 sec @ 125% (125w) 95 rpm
    • 30 sec @ 50% (50w) 85 rpm
  • 30 sec @ 125% (125w) 90 rpm
  • 3X
    • 30 sec @ 50% (50w)
    • 30 sec @ 125% (125w)
  • 30 sec @ 50% (50w)
  • 10 min @ 52% (52w)