2x 6min Threshold + 5x2 Sprint+SST
- Cycling
- 1h 4mTime
- 81Stress
- 0.87Intensity
- 30Popularity
About this workout
This workout combines brutal 30-second sprints at 130% FTP with solid recoveries, building your raw sprinting power and lactate tolerance for those crucial race kicks. Perfect for tough group rides or sharpening your top-end punch, it’s an ideal SST short session that packs a punch without overcooking your legs.
Workout structure
- 5 min @ 40-50% (40-50w)
- 2 min @ 50-105% (50-105w)
- 1 min @ 105% (105w)
- 1 min @ 103% (103w)
- 1 min @ 101% (101w)
- 1 min @ 99% (99w)
- 1 min @ 97% (97w)
- 1 min @ 95% (95w)
- 1 min @ 95-40% (95-40w)
- 4 min @ 40% (40w)
- 1 min @ 40-105% (40-105w)
- 1 min @ 105% (105w)
- 1 min @ 103% (103w)
- 1 min @ 101% (101w)
- 1 min @ 99% (99w)
- 1 min @ 97% (97w)
- 1 min @ 95% (95w)
- 1 min @ 95-40% (95-40w)
- 4 min @ 40% (40w)
- 30 sec @ 130% (130w)
- 1:30 min @ 92% (92w)
- 30 sec @ 130% (130w)
- 1:30 min @ 90% (90w)
- 1 min @ 40% (40w)
- 30 sec @ 130% (130w)
- 1:30 min @ 92% (92w)
- 30 sec @ 130% (130w)
- 1:30 min @ 90% (90w)
- 1 min @ 40% (40w)
- 30 sec @ 130% (130w)
- 1:30 min @ 92% (92w)
- 30 sec @ 130% (130w)
- 1:30 min @ 90% (90w)
- 1 min @ 40% (40w)
- 30 sec @ 130% (130w)
- 1:30 min @ 92% (92w)
- 30 sec @ 130% (130w)
- 1:30 min @ 90% (90w)
- 1 min @ 40% (40w)
- 30 sec @ 130% (130w)
- 1:30 min @ 92% (92w)
- 30 sec @ 130% (130w)
- 1:30 min @ 90% (90w)
- 3 min @ 88-50% (88-50w)
- 3 min @ 50-40% (50-40w)
- 4 min @ 40% (40w)