30/60 Z5 Pull Rotations

• Cycling
• 1hTime
• 84Stress
• 0.91Intensity
• 50Popularity

About this workout

This workout features intense 60-second pulls at 95% FTP, perfect for developing your top-end punch and lactate tolerance, essential for closing gaps during group rides or race kicks. Get ready for a savage effort that will build your anaerobic capacity and power for those crucial moments on the bike.

Workout structure

• 28 sec @ 25% (25w)
• 28 sec @ 29% (29w)
• 28 sec @ 32% (32w)
• 28 sec @ 35% (35w)
• 28 sec @ 38% (38w)
• 28 sec @ 40% (40w)
• 28 sec @ 43% (43w)
• 28 sec @ 46% (46w)
• 28 sec @ 49% (49w)
• 28 sec @ 51% (51w)
• 28 sec @ 54% (54w)
• 28 sec @ 57% (57w)
• 28 sec @ 60% (60w)
• 28 sec @ 63% (63w)
• 28 sec @ 65% (65w)
• 28 sec @ 68% (68w)
• 28 sec @ 71% (71w)
• 34 sec @ 75% (75w)
• 3X
  • 30 sec @ 105% (105w)
  • 1 min @ 95% (95w)
• 3X
  • 30 sec @ 108% (108w)
  • 1 min @ 92% (92w)
• 3X
  • 10 sec @ 250% (250w)
  • 2 min @ 65% (65w)
• 3X
  • 30 sec @ 110% (110w)
  • 1 min @ 90% (90w)
• 3X
  • 30 sec @ 112% (112w)
  • 1 min @ 88% (88w)
• 3X
  • 10 sec @ 250% (250w)
  • 2 min @ 65% (65w)
• 3X
  • 30 sec @ 115% (115w)
  • 1 min @ 85% (85w)
• 3X
  • 30 sec @ 118% (118w)
  • 1 min @ 82% (82w)
• 3X
  • 10 sec @ 250% (250w)
  • 2 min @ 65% (65w)
• 43 sec @ 55% (55w)
• 43 sec @ 49% (49w)
• 43 sec @ 44% (44w)
• 43 sec @ 40% (40w)
• 43 sec @ 36% (36w)
• 43 sec @ 31% (31w)
• 42 sec @ 25% (25w)