01122021

• Cycling
• 1h 30mTime
• 87Stress
• 0.76Intensity
• 20Popularity

About this workout

This workout features a gnarly main set of hard 20-second efforts that build your sprinting power and lactate tolerance—perfect for closing gaps in a group ride or launching aggressive attacks during races. It's a key session for developing the top-end punch needed for those crucial race kicks.

Workout structure

• 5 min @ 50% (50w)
• 5 min @ 65% (65w)
• 5 min @ 80% (80w)
• 3 min @ 50% (50w)
• 10X
  • 20 sec @ 84% (84w)
  • 40 sec @ 75% (75w)
• 5 min @ 50% (50w)
• 4X
  • 20 sec @ 114% (114w)
  • 20 sec @ 84% (84w)
• 20 sec @ 114% (114w)
• 3 min @ 50% (50w)
• 4X
  • 20 sec @ 114% (114w)
  • 20 sec @ 84% (84w)
• 20 sec @ 114% (114w)
• 3 min @ 50% (50w)
• 4X
  • 20 sec @ 114% (114w)
  • 20 sec @ 84% (84w)
• 20 sec @ 114% (114w)
• 3 min @ 50% (50w)
• 4X
  • 20 sec @ 114% (114w)
  • 20 sec @ 84% (84w)
• 20 sec @ 114% (114w)
• 3 min @ 50% (50w)
• 10X
  • 5 sec @ 250% (250w)
  • 1:30 min @ 50% (50w)
• 16 min @ 81% (81w)
• 1:10 min @ 50-20% (50-20w)