S3 D1 - 30/30 Anaerobic #3

• Cycling
• 1h 9mTime
• 77Stress
• 0.82Intensity
• 50Popularity

About this workout

This workout features 3 sets of 12 x 30 seconds at a fierce 114.9% FTP, perfect for developing raw sprinting power and lactate tolerance. Ideal for closing gaps in races or sharpening your kick for group rides, this session will push your limits and build that top-end punch.

Workout structure

• 3 min @ 50% (50w)
• 4X
  • 10 sec @ 200% (200w)
  • Rest 50 sec @ 65% (65w)
• 1 min @ 50% (50w)
• 3 min @ 75% (75w)
• 2 min @ 50% (50w)
• 3 min @ 50-85% (50-85w)
• 3 min @ 92% (92w)
• 3 min @ 50% (50w)
• 12X
  • 30 sec @ 115% (115w)
  • Rest 30 sec @ 50% (50w)
• 3 min @ 50% (50w)
• 12X
  • 30 sec @ 115% (115w)
  • Rest 30 sec @ 50% (50w)
• 3 min @ 50% (50w)
• 12X
  • 30 sec @ 115% (115w)
  • Rest 30 sec @ 50% (50w)
• 5 min @ 74-47% (74-47w)