Matt's tough one (Janno HITT) 6x3min@110% + 4x30s@130%)

• Cycling
• 1h 34mTime
• 130Stress
• 0.91Intensity
• 31Popularity

About this workout

This workout features a punishing main set of 6x3min at 110% FTP followed by 4x30s sprints at 130% to build your kick for closing gaps and enhance raw sprinting power. Perfect for pushing your limits and preparing for race day accelerations or breakaway efforts.

Workout structure

• Warm-Up 10 min @ 65% (65w)
• 10 min @ 65-100% (65-100w)
• Cooldown 5 min @ 65% (65w)
• 3 min @ 110% (110w)
• 1 min @ 65% (65w)
• 3X
  • 30 sec @ 130% (130w)
  • 30 sec @ 65% (65w)
• 30 sec @ 130% (130w)
• 4 min @ 65% (65w)
• 3 min @ 110% (110w)
• 1 min @ 65% (65w)
• 3X
  • 30 sec @ 130% (130w)
  • 30 sec @ 65% (65w)
• 30 sec @ 130% (130w)
• 4 min @ 65% (65w)
• 3 min @ 110% (110w)
• 1 min @ 65% (65w)
• 3X
  • 30 sec @ 130% (130w)
  • 30 sec @ 65% (65w)
• 30 sec @ 130% (130w)
• 4 min @ 65% (65w)
• 3 min @ 110% (110w)
• 1 min @ 65% (65w)
• 3X
  • 30 sec @ 130% (130w)
  • 30 sec @ 65% (65w)
• 30 sec @ 130% (130w)
• 4 min @ 65% (65w)
• 3 min @ 110% (110w)
• 1 min @ 65% (65w)
• 3X
  • 30 sec @ 130% (130w)
  • 30 sec @ 65% (65w)
• 30 sec @ 130% (130w)
• 4 min @ 65% (65w)
• 3 min @ 110% (110w)
• 1 min @ 65% (65w)
• 3X
  • 30 sec @ 130% (130w)
  • 30 sec @ 65% (65w)
• 30 sec @ 130% (130w)
• 4 min @ 65-50% (65-50w)