21-09-28 bike

• Cycling
• 45mTime
• 68Stress
• 0.95Intensity
• 60Popularity

About this workout

This gnarly anaerobic workout features 3 sets of 4×60 second efforts at 130% FTP, targeting your raw sprinting power and lactate tolerance. Ideal for closing gaps during races or sharpening your top-end punch for group rides, it’s a must for any sprinter looking to boost their kick.

Workout structure

• 2 min @ 50% (50w)
• 2 min @ 70% (70w)
• 30 sec @ 110% (110w)
• 30 sec @ 40% (40w)
• 30 sec @ 120% (120w)
• 30 sec @ 40% (40w)
• 30 sec @ 130% (130w)
• 3:30 min @ 40% (40w)
• 4X
  • 1 min @ 130% (130w)
  • 1 min @ 40% (40w)
• 1 min @ 130% (130w)
• 3 min @ 30% (30w)
• 4X
  • 1 min @ 130% (130w)
  • 1 min @ 40% (40w)
• 1 min @ 130% (130w)
• 3 min @ 30% (30w)
• 4X
  • 1 min @ 130% (130w)
  • 1 min @ 40% (40w)
• 1 min @ 130% (130w)
• 2 min @ 40-30% (40-30w)