29-05-2021

• Cycling
• 2h 5mTime
• 143Stress
• 0.83Intensity
• 25Popularity

About this workout

This workout features a challenging main set of 4 efforts at 108% FTP, designed to push your aerobic ceiling and improve your capacity for those tough climbs and race kicks. Perfect for boosting your performance in time trials and high-intensity group rides, it’ll help you dig deep when the competition heats up.

Workout structure

• 15 min @ 50% (50w)
• 2 min @ 40% (40w)
• 5X
  • 30 sec @ 112% (112w)
  • 30 sec @ 70% (70w)
• 9 min @ 100% (100w)
• 1 min @ 120% (120w)
• 8 min @ 40% (40w)
• 5X
  • 30 sec @ 112% (112w)
  • 30 sec @ 70% (70w)
• 9 min @ 100% (100w)
• 1 min @ 120% (120w)
• 8 min @ 40% (40w)
• 5X
  • 30 sec @ 112% (112w)
  • 30 sec @ 70% (70w)
• 9 min @ 100% (100w)
• 1 min @ 120% (120w)
• 8 min @ 40% (40w)
• 10 min @ 60% (60w)
• 4X
  • 1 min @ 108% (108w)
  • 30 sec @ 135% (135w)
  • 2 min @ 60% (60w)
• 15 min @ 40% (40w)