SP 4x6x30

• Cycling
• 1h 23mTime
• 100Stress
• 0.85Intensity
• 30Popularity

About this workout

This savage anaerobic workout features 4 sets of 6 intervals at 148% FTP, perfect for building your kick to close gaps and develop raw sprinting power. It's an ideal session for race days or hard group rides when you need that top-end punch to fend off attacks.

Workout structure

• 3 min @ 55% (55w)
• 3 min @ 65% (65w)
• 3 min @ 75% (75w)
• 3 min @ 85% (85w)
• 1 min @ 100% (100w)
• 5 min @ 55% (55w)
• 1 min @ 85% (85w)
• 3 min @ 55% (55w)
• 6X
  • 30 sec @ 148% (148w)
  • 15 sec @ 50% (50w)
• 7 min @ 50% (50w)
• 6X
  • 30 sec @ 148% (148w)
  • 15 sec @ 50% (50w)
• 7 min @ 50% (50w)
• 6X
  • 30 sec @ 148% (148w)
  • 15 sec @ 50% (50w)
• 7 min @ 50% (50w)
• 6X
  • 30 sec @ 148% (148w)
  • 15 sec @ 50% (50w)
• 7 min @ 50% (50w)
• 15 min @ 60-45% (60-45w)