09-6.S300 90% 10m+110% 2m*3*(reps9)
- Cycling
- 4h 4mTime
- 302Stress
- 0.86Intensity
- 120Popularity
About this workout
This workout features 9 sets of intense 2-minute efforts at 110% FTP, perfect for pushing your aerobic ceiling and preparing for those steep climbs or breakaway efforts during races. Ideal for athletes looking to develop raw power and endurance, this session will leave you feeling both challenged and accomplished.
Workout structure
- 5 min @ 50% (50w)
- 2 min @ 60% (60w)
- 2 min @ 66% (66w)
- 2 min @ 70% (70w)
- 1 min @ 76% (76w)
- 1 min @ 80% (80w)
- 1 min @ 86% (86w)
- 1 min @ 90% (90w)
- 1 min @ 96% (96w)
- 2X
- 40 sec @ 36% (36w)
- 20 sec @ 110% (110w)
- 4 min @ 36% (36w)
- 10 min @ 90% (90w)
- 2X
- 2 min @ 110% (110w)
- 1 min @ 26% (26w)
- 2 min @ 110% (110w)
- 5 min @ 26% (26w)
- 10 min @ 90% (90w)
- 2X
- 2 min @ 110% (110w)
- 1 min @ 26% (26w)
- 2 min @ 110% (110w)
- 5 min @ 26% (26w)
- 10 min @ 90% (90w)
- 2X
- 2 min @ 110% (110w)
- 1 min @ 26% (26w)
- 2 min @ 110% (110w)
- 10 min @ 26% (26w)
- 10 min @ 90% (90w)
- 2X
- 2 min @ 110% (110w)
- 1 min @ 26% (26w)
- 2 min @ 110% (110w)
- 5 min @ 26% (26w)
- 10 min @ 90% (90w)
- 2X
- 2 min @ 110% (110w)
- 1 min @ 26% (26w)
- 2 min @ 110% (110w)
- 5 min @ 26% (26w)
- 10 min @ 90% (90w)
- 2X
- 2 min @ 110% (110w)
- 1 min @ 26% (26w)
- 2 min @ 110% (110w)
- 10 min @ 26% (26w)
- 10 min @ 90% (90w)
- 2X
- 2 min @ 110% (110w)
- 1 min @ 26% (26w)
- 2 min @ 110% (110w)
- 5 min @ 26% (26w)
- 10 min @ 90% (90w)
- 2X
- 2 min @ 110% (110w)
- 1 min @ 26% (26w)
- 2 min @ 110% (110w)
- 5 min @ 26% (26w)
- 10 min @ 90% (90w)
- 2X
- 2 min @ 110% (110w)
- 1 min @ 26% (26w)
- 2 min @ 110% (110w)
- 5 min @ 26% (26w)
- 5 min @ 50-26% (50-26w)