3x9x30/15

• Cycling
• 1h 5mTime
• 82Stress
• 0.87Intensity
• 75Popularity

About this workout

This workout features 3 sets of 9 intervals, each 30 seconds at 130% FTP followed by 15 seconds of recovery—perfect for building raw sprinting power and lactate tolerance. Ideal for sharpening your kick in breakaways or closing gaps during a hard group ride, it's a brutal but rewarding addition to your training arsenal.

Workout structure

• Warm-Up 10 min @ 30-50% (30-50w)
• Active 3 min @ 83% (83w)
• Rest 2 min @ 88% (88w)
• Active 2 min @ 93% (93w)
• Rest 1 min @ 100% (100w)
• Active 3 min @ 55% (55w)
• 9X
  • Rest 30 sec @ 130% (130w)
  • Active 15 sec @ 55% (55w)
• Active 5 min @ 60% (60w)
• 9X
  • Rest 30 sec @ 130% (130w)
  • Active 15 sec @ 55% (55w)
• Active 5 min @ 60% (60w)
• 9X
  • Rest 30 sec @ 130% (130w)
  • Active 15 sec @ 55% (55w)
• 5 min @ 60% (60w)
• 9:15 min @ 70% (70w)