Nick 30''@400

• Cycling
• 1h 18mTime
• 115Stress
• 0.94Intensity
• 45Popularity

About this workout

This brutal workout features 4 sets of 6 × 30 seconds at 144% FTP, honing your raw sprinting power and lactate tolerance for those critical gaps in a race. Perfect for adding top-end punch to your arsenal, it's a must for anyone looking to improve their anaerobic capacity and boost their performance in hard efforts like race kicks or breakaways.

Workout structure

• 3 min @ 55% (55w)
• 3 min @ 65% (65w)
• 5 min @ 75% (75w)
• 30 sec @ 100% (100w)
• 30 sec @ 75% (75w)
• 2 min @ 61% (61w)
• 6X
  • 30 sec @ 144% (144w)
  • 1:30 min @ 61% (61w)
• 3 min @ 61% (61w)
• 6X
  • 30 sec @ 144% (144w)
  • 1:30 min @ 61% (61w)
• 3 min @ 61% (61w)
• 6X
  • 30 sec @ 144% (144w)
  • 1:30 min @ 61% (61w)
• 3 min @ 61% (61w)
• 6X
  • 30 sec @ 144% (144w)
  • 1:30 min @ 61% (61w)
• 7 min @ 61% (61w)