26122019
- Cycling
- 1h 2mTime
- 48Stress
- 0.68Intensity
- 50Popularity
About this workout
This workout features short, intense bursts designed to push your limits with 12 efforts at 110% FTP, perfect for improving your aerobic ceiling and boosting your capacity for when the road kicks up. Incorporate this session into your training plan to enhance your performance in group rides and races where every second counts.
Workout structure
- 15 min @ 40-60% (40-60w)
- 6X
- 30 sec @ 50% (50w)
- 30 sec @ 50% (50w)
- 1 min @ 60-50% (60-50w)
- 1 min @ 70-90% (70-90w)
- 10 sec @ 110% (110w)
- 50 sec @ 55% (55w)
- 20 sec @ 110% (110w)
- 40 sec @ 55% (55w)
- 30 sec @ 110% (110w)
- 30 sec @ 55% (55w)
- 1 min @ 55% (55w)
- 1 min @ 70-90% (70-90w)
- 10 sec @ 110% (110w)
- 50 sec @ 55% (55w)
- 20 sec @ 110% (110w)
- 40 sec @ 55% (55w)
- 30 sec @ 110% (110w)
- 30 sec @ 55% (55w)
- 1 min @ 55% (55w)
- 1 min @ 70-90% (70-90w)
- 10 sec @ 110% (110w)
- 50 sec @ 55% (55w)
- 20 sec @ 110% (110w)
- 40 sec @ 55% (55w)
- 30 sec @ 110% (110w)
- 30 sec @ 55% (55w)
- 1 min @ 55% (55w)
- 1 min @ 70-90% (70-90w)
- 10 sec @ 110% (110w)
- 50 sec @ 55% (55w)
- 20 sec @ 110% (110w)
- 40 sec @ 55% (55w)
- 30 sec @ 110% (110w)
- 30 sec @ 55% (55w)
- 1 min @ 55% (55w)
- 1 min @ 70-90% (70-90w)
- 10 sec @ 110% (110w)
- 50 sec @ 55% (55w)
- 20 sec @ 110% (110w)
- 40 sec @ 55% (55w)
- 30 sec @ 110% (110w)
- 30 sec @ 55% (55w)
- 1 min @ 55% (55w)
- 1 min @ 70-90% (70-90w)
- 10 sec @ 110% (110w)
- 50 sec @ 55% (55w)
- 20 sec @ 110% (110w)
- 40 sec @ 55% (55w)
- 30 sec @ 110% (110w)
- 30 sec @ 55% (55w)
- 1 min @ 55% (55w)
- 5 min @ 70% (70w)