03 - Tempo into Sprints

• Cycling
• 1h 1mTime
• 74Stress
• 0.85Intensity
• 761Popularity

About this workout

This workout features powerful 30-second sprints at 80% FTP, designed to build your raw sprinting power and lactate tolerance, perfect for those rolling sprints or hill sprints where you need that quick explosive kick. It’s a gnarly session that prepares you for closing gaps in races and pushing hard during training efforts.

Workout structure

• 5 min @ 50% (50w)
• 5X
  • 30 sec @ 65% (65w)
  • 30 sec @ 80% (80w)
• 3 min @ 50% (50w)
• 15 min @ 81% (81w)
• 1 min @ 150% (150w)
• 1 min @ 50% (50w)
• 30 sec @ 170% (170w)
• 30 sec @ 50% (50w)
• 15 sec @ 200% (200w)
• 45 sec @ 50% (50w)
• 10 sec @ 200% (200w)
• 5 min @ 50% (50w)
• 15 min @ 81% (81w)
• 1 min @ 150% (150w)
• 1 min @ 50% (50w)
• 30 sec @ 170% (170w)
• 30 sec @ 50% (50w)
• 15 sec @ 200% (200w)
• 45 sec @ 50% (50w)
• 10 sec @ 200% (200w)
• 5 min @ 50% (50w)