PMA 4x10x 3015 340130 R4 160

• Cycling
• 1h 2mTime
• 80Stress
• 0.88Intensity
• 30Popularity

About this workout

This brutal anaerobic workout features 4 sets of 10 x 30-second intervals at 126% FTP, designed to boost your raw sprinting power and lactate tolerance. Perfect for sharpening your kick in breakaways or closing gaps during intense group rides.

Workout structure

• Active 10 min @ 50-70% (50-70w)
• Active 5 min @ 60% (60w)
• 10X
  • Active 30 sec @ 126% (126w)
  • Rest 15 sec @ 48% (48w)
• Active 4 min @ 59% (59w)
• 10X
  • Active 30 sec @ 126% (126w)
  • Rest 15 sec @ 48% (48w)
• Active 4 min @ 59% (59w)
• 10X
  • Active 30 sec @ 126% (126w)
  • Rest 15 sec @ 48% (48w)
• Active 4 min @ 59% (59w)
• 10X
  • Active 30 sec @ 126% (126w)
  • Rest 15 sec @ 48% (48w)
• Active 5 min @ 59% (59w)