12-06-2021

• Cycling
• 1h 58mTime
• 135Stress
• 0.83Intensity
• 15Popularity

About this workout

This workout features a punishing main set of repeated 30-second efforts at 116.1% FTP, building that crucial kick to close gaps during hard group rides or race scenarios. Perfect for developing raw sprinting power and lactate tolerance, it’s an essential boost for your top-end punch when the pace picks up.

Workout structure

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