21-07-11 bike

• Cycling
• 1hTime
• 48Stress
• 0.69Intensity
• 15Popularity

About this workout

This workout features short, explosive efforts with 3×20 seconds at a gnarly 150% FTP, perfect for building the kick to close gaps and developing brutal raw sprinting power. Great for spicing up your training week or sharpening your sprints for race day.

Workout structure

• 6 min @ 50% (50w)
• 6 min @ 72% (72w)
• 3 min @ 96% (96w)
• 5 min @ 50% (50w)
• 3X
  • 20 sec @ 150% (150w)
  • 9:40 min @ 65% (65w)
• 20 sec @ 150% (150w)
• 9:40 min @ 50-40% (50-40w)