Anaerobic

SP 3x4x30

  • Cycling
  • 1h 8mTime
  • 76Stress
  • 0.82Intensity
  • 15Popularity

About this workout

This brutal workout cranks up your anaerobic capacity with 3 sets of 4 × 30 seconds at a gnarly 148% FTP, perfect for building the kick to close gaps or power through race kicks. It's a fantastic addition for those looking to boost their sprinting power and lactate tolerance, ideal for sharpening your finishing speed before key events.

Kamil Graczyk

Workout structure

  • Active 3 min @ 55% (55w)
  • Active 3 min @ 65% (65w)
  • Active 3 min @ 75% (75w)
  • Active 3 min @ 85% (85w)
  • Active 1 min @ 100% (100w)
  • Active 5 min @ 55% (55w)
  • Active 1 min @ 85% (85w)
  • Active 3 min @ 55% (55w)
  • 4X
    • Active 30 sec @ 148% (148w)
    • Active 15 sec @ 50% (50w)
  • Active 30 sec @ 148% (148w)
  • Active 7 min @ 50% (50w)
  • 4X
    • Active 30 sec @ 148% (148w)
    • Active 15 sec @ 50% (50w)
  • Active 30 sec @ 148% (148w)
  • Active 7 min @ 50% (50w)
  • 4X
    • Active 30 sec @ 148% (148w)
    • Active 15 sec @ 50% (50w)
  • Active 30 sec @ 148% (148w)
  • Active 7 min @ 50% (50w)
  • Cooldown 15 min @ 60-45% (60-45w)