2 min tempo/ 2 min off

• Cycling
• 1h 16mTime
• 145Stress
• 1.07Intensity
• 15Popularity

About this workout

This workout features a punishing main set of 2-minute efforts at 125.1% FTP, perfect for building the kick to close gaps and boosting your raw sprinting power. Ideal for those looking to enhance their anaerobic capacity, it fits seamlessly into your training routine just before race season or during intense group rides.

Workout structure

• 10 min @ 74-102% (74-102w) 80-100 rpm
• 2X
  • 3 min @ 102-125% (102-125w) 90-110 rpm
  • Rest 30 sec @ 74% (74w) 80 rpm
• 3 min @ 74% (74w) 80-85 rpm
• 3X
  • 2 min @ 125-148% (125-148w) 80-85 rpm
  • Rest 2 min @ 74% (74w) 80 rpm
• 10 min @ 102-125% (102-125w) 90-95 rpm
• 3X
  • 2 min @ 125-148% (125-148w) 80-85 rpm
  • Rest 2 min @ 74% (74w) 80 rpm
• 10 min @ 102-125% (102-125w) 90-95 rpm
• 12 min @ 102-57% (102-57w) 80-85 rpm