MM_Bike2Max_4_sets_of_10x30sec

• Cycling
• 1h 15mTime
• 95Stress
• 0.87Intensity
• 41Popularity

About this workout

This workout features a brutal main set of 4 sets of 10 × 30 seconds at 130% FTP, designed to build your raw sprinting power and lactate tolerance for those critical race kicks or closing gaps in group rides. It's an essential session for developing the top-end punch needed when the pace heats up.

Workout structure

• 5 min @ 65% (65w)
• 5 min @ 70% (70w)
• 3 min @ 75% (75w)
• 2 min @ 55% (55w)
• 10X
  • 30 sec @ 130% (130w)
  • 30 sec @ 55% (55w)
• 5 min @ 45% (45w)
• 10X
  • 30 sec @ 130% (130w)
  • 30 sec @ 55% (55w)
• 5 min @ 45% (45w)
• 10X
  • 30 sec @ 130% (130w)
  • 30 sec @ 55% (55w)
• 5 min @ 45% (45w)
• 10X
  • 30 sec @ 130% (130w)
  • 30 sec @ 55% (55w)
• 5 min @ 40% (40w)