4x8x30/30s

• Cycling
• 52mTime
• 60Stress
• 0.83Intensity
• 75Popularity

About this workout

This workout packs a punch with four sets of hard-hitting 30-second efforts at 130% FTP, perfect for building your sprinting power and lactate tolerance for those critical race kicks or closing gaps. Incorporate this savage session into your training to elevate your top-end speed and prepare for intense moments on race day.

Workout structure

• 4 min @ 50% (50w)
• 4 min @ 57% (57w)
• 8X
  • 20s VO2 120% 30 sec @ 130% (130w)
  • Rest 30 sec @ 30% (30w)
• 2 min @ 30% (30w)
• 8X
  • 20s VO2 120% 30 sec @ 130% (130w)
  • Rest 30 sec @ 30% (30w)
• 2 min @ 30% (30w)
• 8X
  • 20s VO2 120% 30 sec @ 130% (130w)
  • Rest 30 sec @ 30% (30w)
• 2 min @ 30% (30w)
• 8X
  • 20s VO2 120% 30 sec @ 130% (130w)
  • Rest 30 sec @ 30% (30w)
• 2X
  • 3 min @ 30% (30w)