Ostrich

• Cycling
• 58mTime
• 79Stress
• 0.90Intensity
• 30Popularity

About this workout

Ostrich serves up a punishing main-set of 30-second efforts at 140% FTP, perfect for building the kick to close gaps and developing raw sprinting power. This workout is ideal for sharpening your top-end punch ahead of race day or when you need to elevate your group ride game.

Workout structure

• Warm-Up 2 min @ 50% (50w)
• 2 min @ 80% (80w)
• Cooldown 15 sec @ 140% (140w)
• 8X
  • 1 min @ 50% (50w)
  • 30 sec @ 140% (140w)
• Rest 1 min @ 50% (50w)
• 2 min @ 50% (50w)
• 8X
  • 30 sec @ 140% (140w)
  • Rest 1 min @ 50% (50w)
• 2 min @ 50% (50w)
• 7X
  • 30 sec @ 140% (140w)
  • Rest 1 min @ 50% (50w)
• 2 min @ 50% (50w)
• 7X
  • 30 sec @ 140% (140w)
  • Rest 1 min @ 50% (50w)
• 2 min @ 50% (50w)