Anaerobic

SIT 10x 30s

  • Cycling
  • 1h 10mTime
  • 91Stress
  • 0.88Intensity
  • 45Popularity

About this workout

This SIT workout features 9 brutal 30-second efforts at 180% FTP, perfect for building the kick to close gaps and enhance your raw sprinting power. Ideal for those looking to improve their performance in race kicks and breakaways, this session will push your limits and develop lactate tolerance.

bikebernd

Workout structure

  • 15 min @ 45-65% (45-65w)
  • 9X
    • 30 sec @ 180% (180w)
    • 4:30 min @ 65% (65w)
  • 30 sec @ 180% (180w)
  • 10 min @ 65-45% (65-45w)