23Ausdauer mit Over-Unders - 3 Sets.
- Cycling
- 1h 1mTime
- 53Stress
- 0.72Intensity
- 30Popularity
About this workout
This workout features a challenging main set of 3 sets of 3 × 20 seconds at 150% FTP, interspersed with recoveries—perfect for building that explosive kick to close gaps and boost your raw sprinting power. Ideal for those mid-week sessions or when you need to sharpen your anaerobic capacity for race day or group rides.
Workout structure
- Active 1 min @ 45% (45w)
- Active 1 min @ 54% (54w)
- Active 1 min @ 57% (57w)
- Active 7 min @ 60% (60w)
- Active 30 sec @ 85% (85w)
- Active 3 min @ 60% (60w)
- Active 30 sec @ 85% (85w)
- Active 3 min @ 62% (62w)
- 3X
- Active 20 sec @ 150% (150w)
- Rest 20 sec @ 50% (50w)
- Active 20 sec @ 150% (150w)
- Rest 40 sec @ 45% (45w)
- Active 1 min @ 54% (54w)
- Active 9 min @ 62% (62w)
- 3X
- Active 20 sec @ 150% (150w)
- Rest 20 sec @ 50% (50w)
- Active 20 sec @ 150% (150w)
- Rest 40 sec @ 45% (45w)
- Active 1 min @ 54% (54w)
- Active 9 min @ 62% (62w)
- 3X
- Active 20 sec @ 150% (150w)
- Rest 20 sec @ 50% (50w)
- Active 20 sec @ 150% (150w)
- Rest 40 sec @ 45% (45w)
- Active 1 min @ 54% (54w)
- Active 4 min @ 62% (62w)
- Active 2 min @ 75% (75w)
- Rest 1 min @ 54% (54w)
- Active 3 min @ 60% (60w)
- Active 1:30 min @ 57% (57w)
- Active 1 min @ 50% (50w)
- Active 1:30 min @ 45% (45w)