1h 23ms with 10 sec 200% bursts (W1D2)

• Cycling
• 1h 22mTime
• 74Stress
• 0.73Intensity
• 54Popularity

About this workout

This workout features a punishing main set of 3 sets of 5 × 10 sec bursts at 200% FTP, perfect for developing the kick you need to close gaps in a race or launch a decisive breakaway. It's a great addition to your training regimen to build raw sprinting power and lactate tolerance without overspending your energy.

Workout structure

• 6 min @ 50-65% (50-65w)
• 4 min @ 70-75% (70-75w)
• 3 min @ 85-90% (85-90w)
• 4:50 min @ 50-55% (50-55w)
• 5 min @ 52% (52w)
• 5X
  • 10 sec @ 200% (200w)
  • 1:50 min @ 65% (65w)
• 10 min @ 52% (52w)
• 5X
  • 10 sec @ 200% (200w)
  • 1:50 min @ 65% (65w)
• 10 min @ 52% (52w)
• 5X
  • 10 sec @ 200% (200w)
  • 1:50 min @ 65% (65w)
• 10 min @ 75-65% (75-65w)