Indoor - IE - 3x10x30:30s Z6

• Cycling
• 1h 6mTime
• 80Stress
• 0.85Intensity
• 50Popularity

About this workout

This workout features 3 sets of 10 x 30-second efforts at 130% FTP, giving you the raw sprinting power and lactate tolerance needed to close gaps in races or outpace competitors in a group ride. It's a brutal session designed to boost your anaerobic capacity while pushing your limits, making it perfect for those looking to develop a top-end punch.

Workout structure

• 48 sec @ 40% (40w)
• 48 sec @ 51% (51w)
• 48 sec @ 59% (59w)
• 48 sec @ 67% (67w)
• 48 sec @ 78% (78w)
• 4X
  • 30 sec @ 95% (95w)
  • 1 min @ 55% (55w)
• 1 min @ 55% (55w)
• 10X
  • 30 sec @ 130% (130w)
  • 30 sec @ 55% (55w)
• 1 min @ 55% (55w)
• 3X
  • 30 sec @ 75% (75w)
  • 2:30 min @ 55% (55w)
• 10X
  • 30 sec @ 130% (130w)
  • 30 sec @ 55% (55w)
• 1 min @ 55% (55w)
• 3X
  • 30 sec @ 75% (75w)
  • 2:30 min @ 55% (55w)
• 10X
  • 30 sec @ 130% (130w)
  • 30 sec @ 55% (55w)
• 1:40 min @ 55% (55w)
• 1:40 min @ 48% (48w)
• 1:40 min @ 40% (40w)