09-06-2021

• Cycling
• 1h 44mTime
• 132Stress
• 0.87Intensity
• 25Popularity

About this workout

This brutal anaerobic workout features 14 efforts of 30 seconds at a punishing 124.9% FTP, perfect for building the kick to close gaps or launching race-winning sprints. Ideal for sharpening your top-end power and lactate tolerance, it's a must-do before race day or key group rides.

Workout structure

• 15 min @ 32-64% (32-64w)
• 3 min @ 51% (51w)
• 10X
  • 20 sec @ 159% (159w)
  • Rest 40 sec @ 63% (63w)
• 3 min @ 108% (108w)
• 30 sec @ 50% (50w)
• 2 min @ 108% (108w)
• 30 sec @ 50% (50w)
• 1:30 min @ 108% (108w)
• 10 min @ 25% (25w)
• 10X
  • 20 sec @ 159% (159w)
  • Rest 40 sec @ 63% (63w)
• 3 min @ 108% (108w)
• 30 sec @ 50% (50w)
• 2 min @ 108% (108w)
• 30 sec @ 50% (50w)
• 1:30 min @ 108% (108w)
• 10 min @ 25% (25w)
• 14X
  • 30 sec @ 125% (125w)
  • Rest 1 min @ 78% (78w)
• 10 min @ 50-40% (50-40w)