SS 8x6m med 30s topper

• Cycling
• 1h 36mTime
• 111Stress
• 0.83Intensity
• 31Popularity

About this workout

This savage anaerobic workout features 8 sets of 6 bouts at 93% FTP with short 5-second recoveries, perfect for building that killer kick to close gaps during races or group rides. Incorporate this SST med session to boost your sprinting power and lactate tolerance without overcooking your legs.

Workout structure

• 1 min @ 42-46% (42-46w)
• 2 min @ 46-54% (46-54w)
• 1 min @ 54-65% (54-65w)
• 1:30 min @ 65% (65w)
• 5 sec @ 65-45% (65-45w)
• 1 min @ 45% (45w)
• 10 sec @ 45-65% (45-65w)
• 4 min @ 65% (65w)
• 4 min @ 85% (85w)
• 3 min @ 100% (100w)
• 2X
  • 2 min @ 50% (50w)
  • 15 sec @ 140% (140w)
• 1 min @ 50% (50w)
• 10 sec @ 50-55% (50-55w)
• 10 sec @ 55-60% (55-60w)
• 10 sec @ 60-72% (60-72w)
• 10 sec @ 72-77% (72-77w)
• 10 sec @ 77-79% (77-79w)
• 2X
  • 10 sec @ 79% (79w)
• 1 min @ 79-80% (79-80w)
• 3 sec @ 80-93% (80-93w)
• 27 sec @ 93% (93w)
• 6X
  • 5 sec @ 129% (129w)
  • 30 sec @ 93% (93w)
• 30 sec @ 40% (40w)
• 10 sec @ 40-65% (40-65w)
• 10 sec @ 65-74% (65-74w)
• 10 sec @ 74-78% (74-78w)
• 10 sec @ 78-79% (78-79w)
• 2X
  • 10 sec @ 79% (79w)
• 1 min @ 79-80% (79-80w)
• 3 sec @ 80-93% (80-93w)
• 27 sec @ 93% (93w)
• 6X
  • 5 sec @ 129% (129w)
  • 30 sec @ 93% (93w)
• 30 sec @ 40% (40w)
• 10 sec @ 40-65% (40-65w)
• 10 sec @ 65-74% (65-74w)
• 10 sec @ 74-78% (74-78w)
• 10 sec @ 78-79% (78-79w)
• 2X
  • 10 sec @ 79% (79w)
• 1 min @ 79-80% (79-80w)
• 3 sec @ 80-93% (80-93w)
• 27 sec @ 93% (93w)
• 6X
  • 5 sec @ 129% (129w)
  • 30 sec @ 93% (93w)
• 30 sec @ 40% (40w)
• 10 sec @ 40-65% (40-65w)
• 10 sec @ 65-74% (65-74w)
• 10 sec @ 74-78% (74-78w)
• 10 sec @ 78-79% (78-79w)
• 2X
  • 10 sec @ 79% (79w)
• 1 min @ 79-80% (79-80w)
• 3 sec @ 80-93% (80-93w)
• 27 sec @ 93% (93w)
• 6X
  • 5 sec @ 129% (129w)
  • 30 sec @ 93% (93w)
• 30 sec @ 40% (40w)
• 10 sec @ 40-65% (40-65w)
• 10 sec @ 65-74% (65-74w)
• 10 sec @ 74-78% (74-78w)
• 10 sec @ 78-79% (78-79w)
• 2X
  • 10 sec @ 79% (79w)
• 1 min @ 79-80% (79-80w)
• 3 sec @ 80-93% (80-93w)
• 27 sec @ 93% (93w)
• 6X
  • 5 sec @ 129% (129w)
  • 30 sec @ 93% (93w)
• 30 sec @ 40% (40w)
• 10 sec @ 40-65% (40-65w)
• 10 sec @ 65-74% (65-74w)
• 10 sec @ 74-78% (74-78w)
• 10 sec @ 78-79% (78-79w)
• 2X
  • 10 sec @ 79% (79w)
• 1 min @ 79-80% (79-80w)
• 3 sec @ 80-93% (80-93w)
• 27 sec @ 93% (93w)
• 6X
  • 5 sec @ 129% (129w)
  • 30 sec @ 93% (93w)
• 30 sec @ 40% (40w)
• 10 sec @ 40-65% (40-65w)
• 10 sec @ 65-74% (65-74w)
• 10 sec @ 74-78% (74-78w)
• 10 sec @ 78-79% (78-79w)
• 2X
  • 10 sec @ 79% (79w)
• 1 min @ 79-80% (79-80w)
• 3 sec @ 80-93% (80-93w)
• 27 sec @ 93% (93w)
• 6X
  • 5 sec @ 129% (129w)
  • 30 sec @ 93% (93w)
• 30 sec @ 40% (40w)
• 10 sec @ 40-65% (40-65w)
• 10 sec @ 65-74% (65-74w)
• 10 sec @ 74-78% (74-78w)
• 10 sec @ 78-79% (78-79w)
• 2X
  • 10 sec @ 79% (79w)
• 1 min @ 79-80% (79-80w)
• 3 sec @ 80-93% (80-93w)
• 27 sec @ 93% (93w)
• 6X
  • 5 sec @ 129% (129w)
  • 30 sec @ 93% (93w)
• 2X
  • 1:45 min @ 40% (40w)
• 4 sec @ 40-53% (40-53w)
• 4 sec @ 53-63% (53-63w)
• 4 sec @ 63-68% (63-68w)
• 5 sec @ 68-72% (68-72w)
• 4 sec @ 72-75% (72-75w)
• 4 sec @ 75-76% (75-76w)
• 4 sec @ 76-80% (76-80w)
• 10:30 min @ 75% (75w)
• 2 min @ 60-50% (60-50w)
• 2:30 min @ 50-45% (50-45w)
• 2:30 min @ 45-40% (45-40w)