30sec attack 2min ftps.. 3x

• Cycling
• 52mTime
• 67Stress
• 0.88Intensity
• 46Popularity

About this workout

This workout features a high-intensity main set of 3x 4 × 2 min at 93% FTP, perfect for pushing your VO2 max and simulating race scenarios where you need to respond to attacks. It's a must-do for building the capacity to maintain power when the pace spikes, ensuring you're ready for those critical moments in a group ride or race.

Workout structure

• 5 min @ 50% (50w)
• Rest 2 min @ 70% (70w)
• 4X
  • 30 sec @ 120% (120w)
  • Rest 2 min @ 93% (93w)
• 5 min @ 50% (50w)
• 4X
  • 30 sec @ 120% (120w)
  • Rest 2 min @ 93% (93w)
• 5 min @ 50% (50w)
• 4X
  • 30 sec @ 120% (120w)
  • Rest 2 min @ 93% (93w)
• 5 min @ 50% (50w)