Anaerobic

[Indoor] 3x Smerige Dertigers

  • Cycling
  • 47mTime
  • 63Stress
  • 0.89Intensity
  • 30Popularity

About this workout

This brutal 3x Smerige Dertigers workout cranks up the intensity with 30-second efforts at 150% FTP, perfect for building the explosive kick to close gaps and develop raw sprinting power. Ideal for race day preparation or pushing your limits in a competitive group ride, this session will leave your lungs burning and your legs screaming.

Eoghlear

Workout structure

  • Warm-Up 10 min @ 60% (60w) 90 rpm
  • 5X
    • Active 30 sec @ 150% (150w) 100 rpm
    • Rest 1 min @ 60% (60w) 90 rpm
  • Rest 5 min @ 60% (60w) 90 rpm
  • 5X
    • Active 30 sec @ 150% (150w) 100 rpm
    • Rest 1 min @ 60% (60w) 90 rpm
  • Rest 5 min @ 60% (60w) 90 rpm
  • 5X
    • Active 30 sec @ 150% (150w) 100 rpm
    • Rest 1 min @ 60% (60w) 90 rpm
  • Cooldown 5 min @ 60% (60w) 90 rpm