21-09-21 bike
- Cycling
- 1hTime
- 83Stress
- 0.91Intensity
- 30Popularity
About this workout
This gnarly workout features 24 hard-hitting 30-second efforts at 106% FTP, perfect for building that explosive kick to close gaps during races or sprints. It's a must-do for boosting your raw sprinting power and lactate tolerance, ensuring you pack a punch when it matters most.
Workout structure
- 6 min @ 50% (50w)
- 3 min @ 70% (70w)
- 3 min @ 90% (90w)
- 2 min @ 40% (40w)
- 10 sec @ 150% (150w)
- 1 min @ 40% (40w)
- 10 sec @ 160% (160w)
- 1 min @ 40% (40w)
- 10 sec @ 180% (180w)
- 1 min @ 40% (40w)
- 10 sec @ 200% (200w)
- 4 min @ 40% (40w)
- 30 sec @ 106% (106w)
- 10 sec @ 150% (150w)
- 30 sec @ 106% (106w)
- 10 sec @ 160% (160w)
- 30 sec @ 106% (106w)
- 10 sec @ 180% (180w)
- 30 sec @ 106% (106w)
- 10 sec @ 200% (200w)
- 3:45 min @ 40% (40w)
- 30 sec @ 106% (106w)
- 10 sec @ 150% (150w)
- 30 sec @ 106% (106w)
- 10 sec @ 160% (160w)
- 30 sec @ 106% (106w)
- 10 sec @ 180% (180w)
- 30 sec @ 106% (106w)
- 10 sec @ 200% (200w)
- 3:45 min @ 40% (40w)
- 30 sec @ 106% (106w)
- 10 sec @ 150% (150w)
- 30 sec @ 106% (106w)
- 10 sec @ 160% (160w)
- 30 sec @ 106% (106w)
- 10 sec @ 180% (180w)
- 30 sec @ 106% (106w)
- 10 sec @ 200% (200w)
- 3:45 min @ 40% (40w)
- 30 sec @ 106% (106w)
- 10 sec @ 150% (150w)
- 30 sec @ 106% (106w)
- 10 sec @ 160% (160w)
- 30 sec @ 106% (106w)
- 10 sec @ 180% (180w)
- 30 sec @ 106% (106w)
- 10 sec @ 200% (200w)
- 3:45 min @ 40% (40w)
- 30 sec @ 106% (106w)
- 10 sec @ 150% (150w)
- 30 sec @ 106% (106w)
- 10 sec @ 160% (160w)
- 30 sec @ 106% (106w)
- 10 sec @ 180% (180w)
- 30 sec @ 106% (106w)
- 10 sec @ 200% (200w)
- 3:45 min @ 40% (40w)
- 30 sec @ 106% (106w)
- 10 sec @ 150% (150w)
- 30 sec @ 106% (106w)
- 10 sec @ 160% (160w)
- 30 sec @ 106% (106w)
- 10 sec @ 180% (180w)
- 30 sec @ 106% (106w)
- 10 sec @ 200% (200w)
- 3:35 min @ 40-30% (40-30w)