09-06-2021

• Cycling
• 1h 51mTime
• 128Stress
• 0.83Intensity
• 60Popularity

About this workout

This brutal anaerobic workout features 3 sets of 6 explosive 30-second efforts at 115.9% FTP, pushing your sprinting power and lactate tolerance to the limit. Perfect for building the kick needed to close gaps in a race or power through group ride surges, this session is a must for those looking to enhance their top-end punch.

Workout structure

• 10 min @ 65% (65w)
• Rest 3 min @ 44% (44w)
• 4 min @ 83% (83w)
• Rest 3 min @ 94% (94w)
• 1:30 min @ 105% (105w)
• 6X
  • Rest 30 sec @ 80% (80w)
  • 30 sec @ 116% (116w)
• Rest 30 sec @ 80% (80w)
• 1 min @ 145% (145w)
• Rest 10 min @ 36% (36w)
• 4 min @ 83% (83w)
• Rest 3 min @ 94% (94w)
• 1:30 min @ 105% (105w)
• 6X
  • Rest 30 sec @ 80% (80w)
  • 30 sec @ 116% (116w)
• Rest 30 sec @ 80% (80w)
• 1 min @ 145% (145w)
• Rest 10 min @ 36% (36w)
• 4 min @ 83% (83w)
• Rest 3 min @ 94% (94w)
• 1:30 min @ 105% (105w)
• 6X
  • Rest 30 sec @ 80% (80w)
  • 30 sec @ 116% (116w)
• Rest 30 sec @ 80% (80w)
• 1 min @ 145% (145w)
• Rest 10 min @ 36% (36w)
• 20 min @ 65% (65w)