15 Grand Race Course
- Cycling
- 1hTime
- 56Stress
- 0.75Intensity
- 25Popularity
About this workout
This workout features short, intense bursts with 3 sets of 30 seconds at 125% FTP, perfect for building the kick needed to close gaps in races or power through a hard group ride. Incorporate this brutal anaerobic effort into your training to boost your raw sprinting power and lactate tolerance.
Workout structure
- 2 min @ 40-50% (40-50w)
- 1 min @ 60-70% (60-70w)
- 1 min @ 30-40% (30-40w)
- 3 min @ 60-70% (60-70w)
- 30 sec @ 95-105% (95-105w)
- 2 min @ 60-70% (60-70w)
- 30 sec @ 95-105% (95-105w)
- 1 min @ 60-70% (60-70w)
- 30 sec @ 115-125% (115-125w)
- 30 sec @ 88-94% (88-94w)
- 2 min @ 30-40% (30-40w)
- 3 min @ 60-70% (60-70w)
- 30 sec @ 95-105% (95-105w)
- 2 min @ 60-70% (60-70w)
- 30 sec @ 95-105% (95-105w)
- 1 min @ 60-70% (60-70w)
- 30 sec @ 115-125% (115-125w)
- 30 sec @ 88-94% (88-94w)
- 2 min @ 30-40% (30-40w)
- 3 min @ 60-70% (60-70w)
- 30 sec @ 95-105% (95-105w)
- 2 min @ 60-70% (60-70w)
- 30 sec @ 95-105% (95-105w)
- 1 min @ 60-70% (60-70w)
- 30 sec @ 115-125% (115-125w)
- 30 sec @ 88-94% (88-94w)
- 2 min @ 30-40% (30-40w)
- 3 min @ 60-70% (60-70w)
- 30 sec @ 95-105% (95-105w)
- 2 min @ 60-70% (60-70w)
- 30 sec @ 95-105% (95-105w)
- 1 min @ 60-70% (60-70w)
- 30 sec @ 115-125% (115-125w)
- 30 sec @ 88-94% (88-94w)
- 2 min @ 30-40% (30-40w)
- 3 min @ 60-70% (60-70w)
- 30 sec @ 95-105% (95-105w)
- 2 min @ 60-70% (60-70w)
- 30 sec @ 95-105% (95-105w)
- 1 min @ 60-70% (60-70w)
- 30 sec @ 115-125% (115-125w)
- 30 sec @ 88-94% (88-94w)
- 2 min @ 30-40% (30-40w)
- 3X
- 30 sec @ 125-135% (125-135w)
- 30 sec @ 30-40% (30-40w)
- 30 sec @ 125-135% (125-135w)
- 2:30 min @ 30-40% (30-40w)