cz19 work
- Cycling
- 2h 0mTime
- 125Stress
- 0.79Intensity
- 140Popularity
About this workout
This workout features a solid main set of 4 x 2 minutes at 90% FTP, designed to push your aerobic ceiling and enhance your capacity for those challenging climbs or surges in a race. Perfect for building the endurance and power needed to tackle steep gradients or aggressive breakaways, this session is a staple for serious cyclists looking to elevate their performance.
Workout structure
- Active 5 min @ 55% (55w) 90 rpm
- Active 30 min @ 65% (65w) 87 rpm
- Active 2 min @ 76% (76w) 87 rpm
- Active 20 sec @ 50% (50w) 87 rpm
- Active 2 min @ 90% (90w) 87 rpm
- Active 20 sec @ 50% (50w) 87 rpm
- Active 2 min @ 105% (105w) 87 rpm
- Active 20 sec @ 50% (50w) 87 rpm
- Active 2 min @ 120% (120w) 87 rpm
- Active 3 min @ 55% (55w) 87 rpm
- Active 2 min @ 76% (76w) 87 rpm
- Active 20 sec @ 50% (50w) 87 rpm
- Active 2 min @ 90% (90w) 87 rpm
- Active 20 sec @ 50% (50w) 87 rpm
- Active 2 min @ 105% (105w) 87 rpm
- Active 20 sec @ 50% (50w) 87 rpm
- Active 2 min @ 120% (120w) 87 rpm
- Active 3 min @ 55% (55w) 87 rpm
- Active 2 min @ 76% (76w) 87 rpm
- Active 20 sec @ 50% (50w) 87 rpm
- Active 2 min @ 90% (90w) 87 rpm
- Active 20 sec @ 50% (50w) 87 rpm
- Active 2 min @ 105% (105w) 87 rpm
- Active 20 sec @ 50% (50w) 87 rpm
- Active 2 min @ 120% (120w) 87 rpm
- Active 3 min @ 55% (55w) 87 rpm
- Active 2 min @ 76% (76w) 90 rpm
- Active 20 sec @ 50% (50w) 87 rpm
- 2 min @ 90% (90w)
- 20 sec @ 50% (50w)
- 2 min @ 105% (105w)
- 20 sec @ 50% (50w)
- 2 min @ 120% (120w)
- 3 min @ 55% (55w)
- 35 min @ 70% (70w)
- 2 min @ 45% (45w)