Workouts» Fitness Jumpstart »

04. 30-20-10-GO!

1min @ 55% FTP
2min @ 68% FTP
2min @ 82% FTP
2min @ 95% FTP
2min @ 55% FTP
30sec @ 80% FTP
20sec @ 90% FTP
10sec @ 120% FTP
30sec @ 80% FTP
20sec @ 90% FTP
10sec @ 120% FTP
30sec @ 80% FTP
20sec @ 90% FTP
10sec @ 120% FTP
30sec @ 80% FTP
20sec @ 90% FTP
10sec @ 120% FTP
30sec @ 80% FTP
20sec @ 90% FTP
10sec @ 120% FTP
2min @ 50% FTP
30sec @ 80% FTP
20sec @ 90% FTP
10sec @ 120% FTP
30sec @ 80% FTP
20sec @ 90% FTP
10sec @ 120% FTP
30sec @ 80% FTP
20sec @ 90% FTP
10sec @ 120% FTP
30sec @ 80% FTP
20sec @ 90% FTP
10sec @ 120% FTP
30sec @ 80% FTP
20sec @ 90% FTP
10sec @ 120% FTP
2min @ 50% FTP
30sec @ 80% FTP
20sec @ 90% FTP
10sec @ 120% FTP
30sec @ 80% FTP
20sec @ 90% FTP
10sec @ 120% FTP
30sec @ 80% FTP
20sec @ 90% FTP
10sec @ 120% FTP
30sec @ 80% FTP
20sec @ 90% FTP
10sec @ 120% FTP
30sec @ 80% FTP
20sec @ 90% FTP
10sec @ 120% FTP
2min @ 50% FTP
30sec @ 80% FTP
20sec @ 90% FTP
10sec @ 120% FTP
30sec @ 80% FTP
20sec @ 90% FTP
10sec @ 120% FTP
30sec @ 80% FTP
20sec @ 90% FTP
10sec @ 120% FTP
30sec @ 80% FTP
20sec @ 90% FTP
10sec @ 120% FTP
30sec @ 80% FTP
20sec @ 90% FTP
10sec @ 120% FTP
2min @ 50% FTP
30sec @ 80% FTP
20sec @ 90% FTP
10sec @ 120% FTP
30sec @ 80% FTP
20sec @ 90% FTP
10sec @ 120% FTP
30sec @ 80% FTP
20sec @ 90% FTP
10sec @ 120% FTP
30sec @ 80% FTP
20sec @ 90% FTP
10sec @ 120% FTP
30sec @ 80% FTP
20sec @ 90% FTP
10sec @ 120% FTP
1min @ 60% FTP
2min @ 60% FTP
1min @ 55% FTP2min @ 68% FTP2min @ 82% FTP2min @ 95% FTP2min @ 55% FTP30sec @ 80% FTP20sec @ 90% FTP10sec @ 120% FTP30sec @ 80% FTP20sec @ 90% FTP10sec @ 120% FTP30sec @ 80% FTP20sec @ 90% FTP10sec @ 120% FTP30sec @ 80% FTP20sec @ 90% FTP10sec @ 120% FTP30sec @ 80% FTP20sec @ 90% FTP10sec @ 120% FTP2min @ 50% FTP30sec @ 80% FTP20sec @ 90% FTP10sec @ 120% FTP30sec @ 80% FTP20sec @ 90% FTP10sec @ 120% FTP30sec @ 80% FTP20sec @ 90% FTP10sec @ 120% FTP30sec @ 80% FTP20sec @ 90% FTP10sec @ 120% FTP30sec @ 80% FTP20sec @ 90% FTP10sec @ 120% FTP2min @ 50% FTP30sec @ 80% FTP20sec @ 90% FTP10sec @ 120% FTP30sec @ 80% FTP20sec @ 90% FTP10sec @ 120% FTP30sec @ 80% FTP20sec @ 90% FTP10sec @ 120% FTP30sec @ 80% FTP20sec @ 90% FTP10sec @ 120% FTP30sec @ 80% FTP20sec @ 90% FTP10sec @ 120% FTP2min @ 50% FTP30sec @ 80% FTP20sec @ 90% FTP10sec @ 120% FTP30sec @ 80% FTP20sec @ 90% FTP10sec @ 120% FTP30sec @ 80% FTP20sec @ 90% FTP10sec @ 120% FTP30sec @ 80% FTP20sec @ 90% FTP10sec @ 120% FTP30sec @ 80% FTP20sec @ 90% FTP10sec @ 120% FTP2min @ 50% FTP30sec @ 80% FTP20sec @ 90% FTP10sec @ 120% FTP30sec @ 80% FTP20sec @ 90% FTP10sec @ 120% FTP30sec @ 80% FTP20sec @ 90% FTP10sec @ 120% FTP30sec @ 80% FTP20sec @ 90% FTP10sec @ 120% FTP30sec @ 80% FTP20sec @ 90% FTP10sec @ 120% FTP1min @ 60% FTP2min @ 60% FTP
Workout overview

Duration: 45m

Stress points: 51

Zone distribution

Z1: 11m

Z2: 5m

Z3: 15m

Z4: 10m

Z5: -

Z6: 4m

24%
11%
32%
23%
0%
9%

Get set for the '30-20-10 Ride'! This session is a fantastic fat-burner and endurance enhancer, all wrapped up in a short, sweet package. We're talking controlled 30-second efforts, spicier 20-second pulls, and all-out 10-second sprints. Repeat 5 times with 2-minute recovery breaks. Time to feel the burn!

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All workouts in 

Fitness Jumpstart

  • 01. Let's Get Moving

    40m | 43 SP

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  • 02. Get In the Zone

    45m | 46 SP

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  • 03. Rainbow Pyramid

    40m | 48 SP

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  • 04. 30-20-10-GO!

    45m | 51 SP

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  • 05. Climb Time

    40m | 56 SP

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  • 06. Tabata Time

    40m | 49 SP

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  • 07. Hustle and Flow

    45m | 56 SP

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  • 08. Build and Release

    45m | 53 SP

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  • 09. Stayin' Alive

    40m | 49 SP

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  • 10. HIIT It Don't Quit It!

    45m | 52 SP

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  • 11. What Goes Up Must Come Down

    40m | 53 SP

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  • 12. Power Bookends

    50m | 61 SP

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  • 13. Give and Take

    40m | 53 SP

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  • 14. Through Highs and Lows

    41m | 50 SP

    View >

  • 15. Mix It Up

    45m | 54 SP

    View >

  • 16. Power Party

    55m | 74 SP

    View >

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