Anaerobic

Tabata 4x10 '30/'15 @ 140%FTP

  • Cycling
  • 56mTime
  • 86Stress
  • 0.96Intensity
  • 30Popularity

About this workout

This brutal Tabata workout employs the Rønnestad 30/15 style, pushing your limits with 39 hard-hitting intervals at 140% FTP, perfect for building raw sprinting power and lactate tolerance. It’s an essential session when you need that top-end punch for closing gaps in races or tough group rides.

nmoerland

Workout structure

  • Warm-Up 2 min @ 75% (75w)
  • 30 sec @ 140% (140w)
  • Cooldown 15 sec @ 40% (40w)
  • 9X
    • 30 sec @ 140% (140w)
    • 15 sec @ 40% (40w)
  • 6 min @ 50% (50w)
  • 10X
    • 30 sec @ 140% (140w)
    • 15 sec @ 40% (40w)
  • 6 min @ 50% (50w)
  • 10X
    • 30 sec @ 140% (140w)
    • 15 sec @ 40% (40w)
  • 6 min @ 50% (50w)
  • 10X
    • 30 sec @ 140% (140w)
    • 15 sec @ 40% (40w)
  • 6 min @ 50% (50w)