2x(3'@98%+8x(10"@113%+20"@66%)+1'@113%)

• Cycling
• 30mTime
• 36Stress
• 0.84Intensity
• 95Popularity

About this workout

This workout features two sets of high-intensity intervals with 10-second efforts at 113% FTP, designed to push your aerobic ceiling and improve your capacity for when the road kicks up. Perfect for those targeting race kicks or needing a boost for group rides, it combines brutal anaerobic work with sustainable recovery, ensuring you build that essential top-end punch.

Workout structure

• Warm-Up 5 min @ 56-76% (56-76w) 95 rpm
• Active 3 min @ 98% (98w) 95 rpm
• 8X
  • Active 10 sec @ 113% (113w) 95 rpm
  • Rest 20 sec @ 66% (66w) 95 rpm
• Active 1 min @ 113% (113w) 95 rpm
• Active 4 min @ 66% (66w) 95 rpm
• Active 3 min @ 98% (98w) 95 rpm
• 8X
  • Active 10 sec @ 113% (113w) 95 rpm
  • Rest 20 sec @ 66% (66w) 95 rpm
• Active 1 min @ 113% (113w) 95 rpm
• Cooldown 5 min @ 76-56% (76-56w) 95 rpm