CafeduCycliste - 003_Long Under Short Over 1.5 Hours

• Cycling
• 1h 30mTime
• 101Stress
• 0.82Intensity
• 40Popularity

About this workout

This workout features a classic anaerobic main-set of 3 x 8 minutes at 95% FTP, perfect for developing that crucial kick to close gaps and raw sprinting power for race day. Ideal for those looking to build lactate tolerance and enhance their top-end punch while keeping training efficient with short recoveries.

Workout structure

• 4X
  • Warm-Up 4:50 min @ 63% (63w) 85-95 rpm
  • Warm-Up 10 sec @ 175% (175w) 110 rpm
• 3X
  • Active 8 min @ 95% (95w) 90-95 rpm
  • Active 2 min @ 110% (110w) 90-95 rpm
  • Rest 4 min @ 65% (65w) 85 rpm
• Active 23 min @ 70% (70w) 90 rpm
• Cooldown 5 min @ 50-30% (50-30w) 95 rpm