Anaerobic

Strength Development 3x4min & Tabata 3x10 10sec sprints

  • Cycling
  • 1h 3mTime
  • 63Stress
  • 0.77Intensity
  • 152Popularity

About this workout

This anaerobic workout combines brutal 10-second sprints at 120% FTP with short recoveries, perfect for building your sprinting power and lactate tolerance. Ideal for those looking to sharpen their kick for group rides or race scenarios, this 3x10 workout will get your heart racing and your legs primed for action.

petrakis.petros

Workout structure

  • 30 sec @ 51% (51w) 80 rpm
  • 30 sec @ 52% (52w) 80 rpm
  • 30 sec @ 53% (53w) 80 rpm
  • 30 sec @ 55% (55w) 80 rpm
  • 30 sec @ 56% (56w) 80 rpm
  • 30 sec @ 57% (57w) 80 rpm
  • 30 sec @ 58% (58w) 80 rpm
  • 30 sec @ 60% (60w) 80 rpm
  • 2X
    • 30 sec @ 61% (61w) 80 rpm
  • 30 sec @ 62% (62w) 85 rpm
  • 30 sec @ 64% (64w) 85 rpm
  • 30 sec @ 65% (65w) 85 rpm
  • 30 sec @ 66% (66w) 85 rpm
  • 30 sec @ 67% (67w) 85 rpm
  • 30 sec @ 69% (69w) 85 rpm
  • 30 sec @ 70% (70w) 85 rpm
  • 30 sec @ 71% (71w) 85 rpm
  • 30 sec @ 72% (72w) 85 rpm
  • 30 sec @ 75% (75w) 85 rpm
  • 2 min @ 50% (50w) 90 rpm
  • 2 min @ 65% (65w) 85 rpm
  • 2 min @ 75% (75w) 80 rpm
  • 1 min @ 95% (95w) 80 rpm
  • 2 min @ 55% (55w) 75 rpm
  • 1 min @ 70% (70w) 60 rpm
  • 1 min @ 75% (75w) 65 rpm
  • 1 min @ 80% (80w) 70 rpm
  • 1 min @ 85% (85w) 75 rpm
  • 2 min @ 50% (50w) 95 rpm
  • 1 min @ 80% (80w) 60 rpm
  • 1 min @ 85% (85w) 65 rpm
  • 1 min @ 90% (90w) 70 rpm
  • 1 min @ 95% (95w) 75 rpm
  • 2 min @ 50% (50w) 95 rpm
  • 1 min @ 100% (100w) 75 rpm
  • 1 min @ 105% (105w) 70 rpm
  • 1 min @ 110% (110w) 70 rpm
  • 1 min @ 115% (115w) 70 rpm
  • 1 min @ 120% (120w) 70 rpm
  • 2 min @ 50% (50w) 90 rpm
  • 10 sec @ 100% (100w)
  • 20 sec @ 50% (50w) 70 rpm
  • 10 sec @ 100% (100w) 75 rpm
  • 20 sec @ 50% (50w) 80 rpm
  • 10 sec @ 100% (100w) 75 rpm
  • 6X
    • 20 sec @ 50% (50w)
    • 10 sec @ 100% (100w)
  • 4 min @ 50% (50w)
  • 10 sec @ 120% (120w)
  • 10 sec @ 50% (50w) 70 rpm
  • 10 sec @ 120% (120w) 75 rpm
  • 10 sec @ 50% (50w) 80 rpm
  • 10 sec @ 120% (120w) 75 rpm
  • 6X
    • 10 sec @ 50% (50w)
    • 10 sec @ 120% (120w)
  • 4 min @ 50% (50w)
  • 10 sec @ 150% (150w)
  • 10 sec @ 50% (50w) 70 rpm
  • 10 sec @ 150% (150w) 75 rpm
  • 10 sec @ 50% (50w) 80 rpm
  • 10 sec @ 150% (150w) 75 rpm
  • 10 sec @ 50% (50w)
  • 10 sec @ 150% (150w)
  • 10 sec @ 50% (50w)
  • 10 sec @ 150% (150w) 50 rpm
  • 4X
    • 10 sec @ 50% (50w)
    • 10 sec @ 150% (150w)
  • 2:30 min @ 60% (60w) 80 rpm
  • 2:30 min @ 50% (50w) 75 rpm
  • 2:30 min @ 40% (40w)