Anaerobic

SP 3x6x30

  • Cycling
  • 1h 11mTime
  • 84Stress
  • 0.84Intensity
  • 15Popularity

About this workout

This workout features a brutal main set of 3 sets of 6 × 30 seconds at 148% FTP, designed to build your kick for closing gaps and enhance your raw sprinting power. Perfect for race day when you need that savage top-end punch or to push through the final kicks in a group ride.

luke696

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)
  • 6X
    • Active 30 sec @ 148% (148w)
    • Active 15 sec @ 50% (50w)
  • Active 7 min @ 50% (50w)
  • 6X
    • Active 30 sec @ 148% (148w)
    • Active 15 sec @ 50% (50w)
  • Active 7 min @ 50% (50w)
  • 6X
    • Active 30 sec @ 148% (148w)
    • Active 15 sec @ 50% (50w)
  • Active 7 min @ 50% (50w)
  • Cooldown 15 min @ 60-45% (60-45w)