TT Tune-Up W3D5 - 30/30 Anaerobic #3

• Cycling
• 1h 8mTime
• 76Stress
• 0.82Intensity
• 141Popularity

About this workout

Get ready to build that top-end punch with this gnarly 3 x 30 workout, featuring 12 intervals of 30 seconds at 115% FTP. Perfect for developing your kick to close gaps during racing or group rides, this session pushes your lactate tolerance while keeping your recovery on point.

Workout structure

• 3 min @ 50% (50w)
• 4X
  • 10 sec @ 200% (200w)
  • 50 sec @ 65% (65w)
• 1 min @ 50% (50w)
• 2 min @ 75% (75w)
• 2 min @ 50% (50w)
• 3 min @ 50-85% (50-85w) 85 rpm
• 3 min @ 92% (92w)
• 3 min @ 50% (50w)
• 12X
  • 30 sec @ 115% (115w)
  • 30 sec @ 50% (50w)
• 3 min @ 50% (50w)
• 12X
  • 30 sec @ 115% (115w)
  • 30 sec @ 50% (50w)
• 3 min @ 50% (50w)
• 12X
  • 30 sec @ 115% (115w)
  • 30 sec @ 50% (50w)
• 5 min @ 75-45% (75-45w)