16042020

• Cycling
• 1hTime
• 71Stress
• 0.84Intensity
• 30Popularity

About this workout

This workout delivers a brutal dose of anaerobic power with 3 sets of 4×30 seconds at a savage 135.2% FTP, perfect for building the kick needed to close gaps in races or launch a strong sprint. It's ideal for those looking to enhance their lactate tolerance and raw sprinting strength in preparation for tough group rides or competitive efforts.

Workout structure

• 5 min @ 50-60% (50-60w)
• 3 min @ 55-106% (55-106w)
• 2 min @ 50-60% (50-60w)
• 4X
  • 30 sec @ 135-145% (135-145w)
  • 2 min @ 60-70% (60-70w)
• 5 min @ 78-88% (78-88w)
• 4X
  • 30 sec @ 135-145% (135-145w)
  • 2 min @ 60-70% (60-70w)
• 5 min @ 78-88% (78-88w)
• 4X
  • 30 sec @ 135-145% (135-145w)
  • 2 min @ 60-70% (60-70w)
• 5 min @ 78-88% (78-88w)
• 5 min @ 60-70% (60-70w)