L8.0 - 5x7x30s:140%/15s:60%

• Cycling
• 1hTime
• 92Stress
• 0.96Intensity
• 15Popularity

About this workout

This brutal workout of 5 sets of 6×30 seconds at 140% FTP with short 15-second recoveries at 60% will build your sprinting power and lactate tolerance, perfect for closing gaps in group rides or launching attacks in races. It's a savage way to develop that top-end punch needed for decisive moves when the pace heats up.

Workout structure

• 2:30 min @ 40% (40w)
• 2:30 min @ 50% (50w)
• 2:30 min @ 75% (75w)
• 30 sec @ 120% (120w)
• 15 sec @ 60% (60w)
• 30 sec @ 130% (130w)
• 15 sec @ 60% (60w)
• 30 sec @ 140% (140w)
• 4:30 min @ 40% (40w)
• 6X
  • 30 sec @ 140% (140w)
  • Rest 15 sec @ 60% (60w)
• Rest 30 sec @ 140% (140w)
• Rest 4:30 min @ 40% (40w)
• 6X
  • Rest 30 sec @ 140% (140w)
  • Rest 15 sec @ 60% (60w)
• Rest 30 sec @ 140% (140w)
• Rest 4:30 min @ 40% (40w)
• 6X
  • Rest 30 sec @ 140% (140w)
  • Rest 15 sec @ 60% (60w)
• Rest 30 sec @ 140% (140w)
• Rest 4:30 min @ 40% (40w)
• 6X
  • Rest 30 sec @ 140% (140w)
  • 15 sec @ 60% (60w)
• 30 sec @ 140% (140w)
• 4:30 min @ 40% (40w)
• 6X
  • 30 sec @ 140% (140w)
  • 15 sec @ 60% (60w)
• 30 sec @ 140% (140w)
• 3 min @ 40-30% (40-30w)