21-03-31

• Cycling
• 1hTime
• 76Stress
• 0.87Intensity
• 80Popularity

About this workout

This workout features a punishing main set of 17 efforts at 105% FTP, designed to push your sustainable power for those pivotal moments in group rides and time trials. It's a classic way to define your FTP while building the strength needed for solo breakaways and race kicks.

Workout structure

• 1:30 min @ 50% (50w)
• 1:30 min @ 70% (70w)
• 2 min @ 90% (90w)
• 30 sec @ 105% (105w)
• 3:30 min @ 40% (40w)
• 2 min @ 92% (92w)
• 30 sec @ 103% (103w)
• 2 min @ 94% (94w)
• 30 sec @ 107% (107w)
• 1 min @ 40% (40w)
• 2 min @ 92% (92w)
• 30 sec @ 106% (106w)
• 2 min @ 94% (94w)
• 30 sec @ 103% (103w)
• 1 min @ 35% (35w)
• 2 min @ 92% (92w)
• 30 sec @ 103% (103w)
• 2 min @ 94% (94w)
• 30 sec @ 107% (107w)
• 1 min @ 40% (40w)
• 2 min @ 92% (92w)
• 30 sec @ 107% (107w)
• 2 min @ 94% (94w)
• 30 sec @ 103% (103w)
• 4 min @ 40% (40w)
• 2 min @ 92% (92w)
• 30 sec @ 103% (103w)
• 2 min @ 94% (94w)
• 30 sec @ 107% (107w)
• 1 min @ 44% (44w)
• 2 min @ 92% (92w)
• 30 sec @ 107% (107w)
• 2 min @ 94% (94w)
• 30 sec @ 103% (103w)
• 1 min @ 40% (40w)
• 2 min @ 92% (92w)
• 30 sec @ 103% (103w)
• 2 min @ 94% (94w)
• 30 sec @ 107% (107w)
• 1 min @ 40% (40w)
• 2 min @ 92% (92w)
• 30 sec @ 107% (107w)
• 2 min @ 94% (94w)
• 30 sec @ 103% (103w)
• 1 min @ 40-30% (40-30w)