CafeduCycliste - 006_4 x 5 EPD sets 1hour 15 minutes PWR

• Cycling
• 1h 15mTime
• 95Stress
• 0.87Intensity
• 68Popularity

About this workout

This brutal anaerobic workout features 8 efforts of 30 seconds at 160% FTP, perfect for building the top-end punch needed to close gaps or unleash a savage sprint in a race. Incorporate this classic main set into your training to boost your raw power and lactate tolerance for those intense moments during group rides or key race kicks.

Workout structure

• Warm-Up 5 min @ 58-78% (58-78w) 85-95 rpm
• Warm-Up 5 min @ 90% (90w) 85-95 rpm
• Warm-Up 2 min @ 68% (68w) 85-95 rpm
• Active 30 sec @ 160% (160w)
• Active 30 sec @ 50% (50w)
• Active 30 sec @ 160% (160w)
• Active 3:30 min @ 100% (100w) 85-95 rpm
• Recovery 8 min @ 65% (65w)
• Active 30 sec @ 160% (160w)
• Active 30 sec @ 50% (50w)
• Active 30 sec @ 160% (160w)
• Active 3:30 min @ 100% (100w) 85-95 rpm
• Recovery 8 min @ 65% (65w)
• Active 30 sec @ 160% (160w)
• Active 30 sec @ 50% (50w)
• Active 30 sec @ 160% (160w)
• Active 3:30 min @ 100% (100w) 85-95 rpm
• Recovery 8 min @ 65% (65w)
• Active 30 sec @ 160% (160w)
• Active 30 sec @ 50% (50w)
• Active 30 sec @ 160% (160w)
• Active 3:30 min @ 100% (100w) 85-95 rpm
• Recovery 14 min @ 63% (63w)
• Cooldown 5 min @ 65-45% (65-45w)