Anaerobic

OU 3x10 mixed

  • Cycling
  • 50mTime
  • 78Stress
  • 0.96Intensity
  • 100Popularity

About this workout

This 3x10 workout with 30-second intervals at 130% FTP builds your kick for closing gaps and enhances raw sprinting power. Perfect for those looking to boost their performance in race kicks and breakaways, this session will leave your lungs burning and legs screaming.

amleivar

Workout structure

  • 1 min @ 55% (55w)
  • 1 min @ 63% (63w)
  • 1 min @ 70% (70w)
  • 1 min @ 78% (78w)
  • 1 min @ 85% (85w)
  • 2X
    • 1 min @ 50% (50w)
    • 30 sec @ 135% (135w)
  • 1 min @ 50% (50w)
  • 10X
    • 30 sec @ 130% (130w)
    • 30 sec @ 80% (80w)
  • 3 min @ 65% (65w)
  • 15X
    • 20 sec @ 130% (130w) 60 rpm
    • 10 sec @ 65% (65w)
  • 20 sec @ 130% (130w) 60 rpm
  • 3X
    • 10 sec @ 65% (65w) 60 rpm
    • 20 sec @ 130% (130w)
  • 10 sec @ 65% (65w) 60 rpm
  • 3 min @ 65% (65w)
  • 5X
    • 1 min @ 110% (110w)
    • 1 min @ 90% (90w)
  • 2 min @ 80% (80w)
  • 2 min @ 70% (70w)
  • 1 min @ 60% (60w)
  • 1 min @ 55% (55w)