SS 8x6m30sTopper TSS102
- Cycling
- 1h 36mTime
- 111Stress
- 0.83Intensity
- 70Popularity
About this workout
This workout features a savage main set of 8 rounds of 6×30 seconds at 93% FTP, designed to build your kick to close gaps and improve your raw sprinting power. Perfect for sharpening your top-end punch ahead of race day or during intense group rides.
Workout structure
- 1 min @ 46% (46w)
- 2 min @ 54% (54w)
- 1 min @ 65% (65w)
- 1:30 min @ 65% (65w)
- 5 sec @ 55% (55w)
- 1 min @ 45% (45w)
- 10 sec @ 55% (55w)
- 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 @ 55% (55w)
- 10 sec @ 43% (43w)
- 10 sec @ 66% (66w)
- 10 sec @ 75% (75w)
- 10 sec @ 78% (78w)
- 2X
- 10 sec @ 79% (79w)
- 1 min @ 80% (80w)
- 3 sec @ 87% (87w)
- 27 sec @ 93% (93w)
- 6X
- 5 sec @ 129% (129w)
- 30 sec @ 93% (93w)
- 30 sec @ 35% (35w)
- 10 sec @ 53% (53w)
- 10 sec @ 70% (70w)
- 10 sec @ 76% (76w)
- 3X
- 10 sec @ 79% (79w)
- 1 min @ 80% (80w)
- 3 sec @ 87% (87w)
- 27 sec @ 93% (93w)
- 6X
- 5 sec @ 129% (129w)
- 30 sec @ 93% (93w)
- 30 sec @ 35% (35w)
- 10 sec @ 53% (53w)
- 10 sec @ 70% (70w)
- 10 sec @ 76% (76w)
- 3X
- 10 sec @ 79% (79w)
- 1 min @ 80% (80w)
- 3 sec @ 87% (87w)
- 27 sec @ 93% (93w)
- 6X
- 5 sec @ 129% (129w)
- 30 sec @ 93% (93w)
- 30 sec @ 35% (35w)
- 10 sec @ 53% (53w)
- 10 sec @ 70% (70w)
- 10 sec @ 76% (76w)
- 3X
- 10 sec @ 79% (79w)
- 1 min @ 80% (80w)
- 3 sec @ 87% (87w)
- 27 sec @ 93% (93w)
- 6X
- 5 sec @ 129% (129w)
- 30 sec @ 93% (93w)
- 30 sec @ 35% (35w)
- 10 sec @ 53% (53w)
- 10 sec @ 70% (70w)
- 10 sec @ 76% (76w)
- 3X
- 10 sec @ 79% (79w)
- 1 min @ 80% (80w)
- 3 sec @ 87% (87w)
- 27 sec @ 93% (93w)
- 6X
- 5 sec @ 129% (129w)
- 30 sec @ 93% (93w)
- 30 sec @ 35% (35w)
- 10 sec @ 53% (53w)
- 10 sec @ 70% (70w)
- 10 sec @ 76% (76w)
- 3X
- 10 sec @ 79% (79w)
- 1 min @ 80% (80w)
- 3 sec @ 87% (87w)
- 27 sec @ 93% (93w)
- 6X
- 5 sec @ 129% (129w)
- 30 sec @ 93% (93w)
- 30 sec @ 35% (35w)
- 10 sec @ 53% (53w)
- 10 sec @ 70% (70w)
- 10 sec @ 76% (76w)
- 3X
- 10 sec @ 79% (79w)
- 1 min @ 80% (80w)
- 3 sec @ 87% (87w)
- 27 sec @ 93% (93w)
- 6X
- 5 sec @ 129% (129w)
- 30 sec @ 93% (93w)
- 30 sec @ 35% (35w)
- 10 sec @ 53% (53w)
- 10 sec @ 70% (70w)
- 10 sec @ 76% (76w)
- 3X
- 10 sec @ 79% (79w)
- 1 min @ 80% (80w)
- 3 sec @ 87% (87w)
- 27 sec @ 93% (93w)
- 6X
- 5 sec @ 129% (129w)
- 30 sec @ 93% (93w)
- 1:45 min @ 29% (29w)
- 1:45 min @ 40% (40w)
- 4 sec @ 47% (47w)
- 4 sec @ 58% (58w)
- 4 sec @ 66% (66w)
- 5 sec @ 70% (70w)
- 4 sec @ 74% (74w)
- 4 sec @ 76% (76w)
- 4 sec @ 78% (78w)
- 10:30 min @ 75% (75w)
- 2 min @ 50% (50w)
- 2:30 min @ 50% (50w)
- 2:30 min @ 40% (40w)