3h spinning

• Cycling
• 2h 59mTime
• 222Stress
• 0.86Intensity
• 25Popularity

About this workout

This savage anaerobic workout features a main set of 7 hard-hitting 20-second efforts at 150% FTP, perfect for building the kick to close gaps and enhancing your raw sprinting power. Ideal for sharpening your legs ahead of intense group rides or race day sprints, this session will push your limits while boosting lactate tolerance.

Workout structure

• 12 min @ 60% (60w)
• 10 min @ 75% (75w)
• 5 min @ 60% (60w)
• 9 min @ 80% (80w)
• 4:30 min @ 60% (60w)
• 8 min @ 85% (85w)
• 4 min @ 60% (60w)
• 7 min @ 90% (90w)
• 3:30 min @ 60% (60w)
• 6 min @ 95% (95w)
• 3 min @ 60% (60w)
• 5 min @ 100% (100w)
• 2:30 min @ 60% (60w)
• 4 min @ 110% (110w)
• 2 min @ 60% (60w)
• 3 min @ 115% (115w)
• 1:30 min @ 60% (60w)
• 2 min @ 120% (120w)
• 1 min @ 60% (60w)
• 1 min @ 125% (125w)
• 30 sec @ 60% (60w)
• 7X
  • 20 sec @ 150% (150w)
  • 10 sec @ 60% (60w)
• 20 sec @ 150% (150w)
• 30 sec @ 60% (60w)
• 1 min @ 125% (125w)
• 1 min @ 60% (60w)
• 2 min @ 120% (120w)
• 1:30 min @ 60% (60w)
• 3 min @ 115% (115w)
• 2 min @ 60% (60w)
• 4 min @ 110% (110w)
• 2:30 min @ 60% (60w)
• 5 min @ 100% (100w)
• 3 min @ 60% (60w)
• 6 min @ 95% (95w)
• 3:30 min @ 60% (60w)
• 7 min @ 90% (90w)
• 4 min @ 60% (60w)
• 8 min @ 85% (85w)
• 4:30 min @ 60% (60w)
• 9 min @ 80% (80w)
• 14 min @ 60% (60w)