Solid Efforts 30s-3min-10s

• Cycling
• 59mTime
• 170Stress
• 1.31Intensity
• 80Popularity

About this workout

This intense set of 5 x 3 minutes at 100% FTP will build your raw sprinting power and lactate tolerance, perfect for those race kicks and closing gaps in group rides. It's a brutal but essential workout for riders looking to enhance their anaerobic capacity and top-end punch.

Workout structure

• 5 min @ 50% (50w)
• 5X
  • 30 sec @ 300% (300w)
  • 3:20 min @ 100% (100w)
  • 10 sec @ 400% (400w)
  • 6 min @ 30% (30w)
• 30 sec @ 300% (300w)
• 3:20 min @ 100% (100w)
• 10 sec @ 400% (400w)