Strength Development 3x4min & Tabata 3x10 10sec sprints

• Cycling
• 1h 6mTime
• 79Stress
• 0.84Intensity
• 282Popularity

About this workout

This brutal 3x10 workout combines short, explosive Tabata sprints with a strength development main set, perfect for sharpening your kick during those rolling sprints or race scenarios. It's designed to build raw sprinting power and lactate tolerance, giving you the top-end punch needed to close gaps or launch breakaways.

Workout structure

• Warm-Up 5 min @ 51% (51w) 90 rpm
• Warm-Up 3 min @ 70% (70w) 100 rpm
• Warm-Up 3 min @ 80% (80w) 110 rpm
• Rest 1 min @ 90% (90w) 120 rpm
• Active 30 sec @ 100% (100w) 130 rpm
• Rest 2 min @ 50% (50w) 90 rpm
• Active 2 min @ 90% (90w) 90 rpm
• Rest 1 min @ 100% (100w) 90 rpm
• Active 30 sec @ 110% (110w) 90 rpm
• Rest 2 min @ 50% (50w) 90 rpm
• Active 1 min @ 90% (90w) 80 rpm
• Rest 1 min @ 95% (95w) 80 rpm
• Active 1 min @ 100% (100w) 80 rpm
• Rest 1 min @ 105% (105w) 80 rpm
• Active 2 min @ 50% (50w) 90 rpm
• Rest 1 min @ 100% (100w) 75 rpm
• Active 1 min @ 105% (105w) 75 rpm
• Rest 1 min @ 110% (110w) 75 rpm
• Active 1 min @ 115% (115w) 75 rpm
• Rest 2 min @ 50% (50w) 90 rpm
• Active 1 min @ 110% (110w) 70 rpm
• Rest 1 min @ 115% (115w) 70 rpm
• Active 1 min @ 120% (120w) 70 rpm
• Rest 1 min @ 125% (125w) 70 rpm
• Active 1 min @ 130% (130w) 70 rpm
• Active 2 min @ 50% (50w) 90 rpm
• 6X
  • Rest 10 sec @ 100% (100w) 130 rpm
  • Active 20 sec @ 50% (50w) 70 rpm
• Spin 10 sec @ 100% (100w) 130 rpm
• 2X
  • 20 sec @ 50% (50w) 70 rpm
  • 10 sec @ 100% (100w) 130 rpm
• 4 min @ 50% (50w) 90 rpm
• 8X
  • 10 sec @ 120% (120w) 140 rpm
  • 10 sec @ 50% (50w) 70 rpm
• 10 sec @ 120% (120w) 140 rpm
• 4 min @ 50% (50w) 90 rpm
• 8X
  • 10 sec @ 150% (150w) 150 rpm
  • 10 sec @ 50% (50w) 70 rpm
• 10 sec @ 150% (150w) 150 rpm
• 3 min @ 60% (60w) 90 rpm
• 3 min @ 50% (50w) 80 rpm
• 4 min @ 40% (40w) 80 rpm