10wFTP - W3 D2

• Cycling
• 1h 23mTime
• 74Stress
• 0.73Intensity
• 15Popularity

About this workout

This workout features intense bursts of 200% FTP for 10 seconds across three sets, designed to build your kick for closing gaps and enhancing raw sprinting power. Perfect for adding that top-end punch needed during race kicks or breakaways, it’s a must-have in your training arsenal for W3 T3.

Workout structure

• 6 min @ 50-65% (50-65w)
• 4 min @ 70-75% (70-75w)
• 3 min @ 85-90% (85-90w)
• 5 min @ 50-55% (50-55w)
• 5 min @ 52% (52w)
• 5X
  • 10 sec @ 200% (200w)
  • Rest 1:50 min @ 65% (65w)
• 10 min @ 52% (52w)
• 5X
  • 10 sec @ 200% (200w)
  • Rest 1:50 min @ 65% (65w)
• 10 min @ 52% (52w)
• 5X
  • 10 sec @ 200% (200w)
  • Rest 1:50 min @ 65% (65w)
• 10 min @ 75-65% (75-65w)