Tempo

XP SST Bursts

Cycling
1hTime
74Stress
0.86Intensity
65Popularity

About this workout

XP SST Bursts are a classic way to build both your aerobic durability and threshold power, featuring a solid main set of 10 sets of 6 × 30 sec at 90% FTP. This workout is perfect for those mid-week sessions, allowing you to crank out quality efforts without completely wrecking your legs for the weekend group ride.

DJByrne

Workout structure

2X
- 30 sec @ 25% (25w)
2X
- 30 sec @ 35% (35w)
2X
- 30 sec @ 45% (45w)
3X
- 30 sec @ 55% (55w)
3X
- 30 sec @ 65% (65w)
2X
- 30 sec @ 75% (75w)
2X
- 30 sec @ 85% (85w)
2X
- 30 sec @ 95% (95w)
2X
- 30 sec @ 100% (100w)
2X
- 30 sec @ 50% (50w)
30 sec @ 110% (110w)
30 sec @ 50% (50w)
30 sec @ 120% (120w)
30 sec @ 50% (50w)
30 sec @ 130% (130w)
30 sec @ 50% (50w)
6X
- 30 sec @ 55% (55w)
6X
- 30 sec @ 90% (90w)
30 sec @ 110% (110w)
6X
- 30 sec @ 90% (90w)
30 sec @ 110% (110w)
6X
- 30 sec @ 90% (90w)
30 sec @ 110% (110w)
6X
- 30 sec @ 90% (90w)
30 sec @ 110% (110w)
6X
- 30 sec @ 90% (90w)
30 sec @ 110% (110w)
10X
- 30 sec @ 55% (55w)
6X
- 30 sec @ 90% (90w)
30 sec @ 110% (110w)
6X
- 30 sec @ 90% (90w)
30 sec @ 110% (110w)
6X
- 30 sec @ 90% (90w)
30 sec @ 110% (110w)
6X
- 30 sec @ 90% (90w)
30 sec @ 110% (110w)
6X
- 30 sec @ 90% (90w)
30 sec @ 110% (110w)
6X
- 30 sec @ 50% (50w)