Anaerobic

15min Varied Tempo #2

  • Cycling
  • 59mTime
  • 61Stress
  • 0.78Intensity
  • 26Popularity

About this workout

This workout features short, intense bursts of effort with 10-second sprints at 180.4% FTP, designed to build your raw sprinting power and lactate tolerance for those crucial moments when you need a kick to close gaps in a race. Perfect for sharpening your top-end punch, this session complements your training repertoire alongside classic protocols like 5x8/2 or 5x8.2.

Amgmails

Workout structure

  • 3 min @ 50% (50w)
  • 4X
    • 10 sec @ 180% (180w)
    • Rest 50 sec @ 50% (50w)
  • 3 min @ 70% (70w)
  • Rest 2 min @ 50% (50w)
  • 5 min @ 90% (90w)
  • Rest 3 min @ 50% (50w)
  • 5 min @ 89% (89w)
  • 5 min @ 77% (77w)
  • 5 min @ 90% (90w)
  • 5 min @ 50% (50w)
  • 5 min @ 77% (77w)
  • 5 min @ 82% (82w)
  • 5 min @ 90% (90w)
  • 1:15 min @ 75% (75w)
  • 1:15 min @ 65% (65w)
  • 1:15 min @ 54% (54w)
  • 1 min @ 50% (50w)