Sevens New

• Cycling
• 30mTime
• 37Stress
• 0.86Intensity
• 253Popularity

About this workout

This workout features two sets of seven brutal 30-second efforts at 128% FTP, pushing your anaerobic limits to build raw sprinting power and lactate tolerance. Perfect for closing gaps in a race or sharpening your top-end punch, it’s a savage addition to any competitive cyclist's training plan.

Workout structure

• Warm-Up 5 min @ 25-75% (25-75w) 90 rpm
• 7X
  • Active 30 sec @ 128% (128w) 110 rpm
  • Rest 1 min @ 65% (65w) 85 rpm
• Active 2 min @ 40% (40w) 85 rpm
• 7X
  • Active 30 sec @ 128% (128w) 110 rpm
  • Rest 1 min @ 65% (65w) 85 rpm
• Cooldown 2 min @ 50-25% (50-25w)