SIT Erhaltungstraining 3x3x30s

• Cycling
• 1h 25mTime
• 68Stress
• 0.69Intensity
• 16Popularity

About this workout

This SIT Erhaltungstraining workout features three sets of intense 30-second efforts at 135% FTP, designed to build your kick for closing gaps and increase your raw sprinting power. Perfect for sharpening your top-end punch, this session is a must for those looking to elevate their anaerobic capacity before a big race or group ride.

Workout structure

• 5 min @ 50% (50w)
• 3 min @ 55% (55w)
• Rest 3 min @ 60% (60w)
• 3 min @ 65% (65w)
• 3 min @ 70% (70w)
• Rest 5 min @ 55% (55w)
• 10 sec @ 55% (55w)
• 2X
  • Rest 30 sec @ 135% (135w)
  • 4 min @ 60% (60w)
• Rest 30 sec @ 135% (135w)
• 15 min @ 55% (55w)
• 2X
  • Rest 30 sec @ 135% (135w)
  • 4 min @ 60% (60w)
• Rest 30 sec @ 135% (135w)
• 15 min @ 55% (55w)
• 2X
  • Rest 30 sec @ 135% (135w)
  • 4 min @ 60% (60w)
• Rest 30 sec @ 135% (135w)
• 5X
  • 1 min @ 60% (60w)