3x20 RPM drill in Z1 + 6xSIT

• Cycling
• 2h 0mTime
• 113Stress
• 0.75Intensity
• 16Popularity

About this workout

This 3x20 RPM drill in Z1 paired with 6x30s at 150% FTP is a brutal way to build your kick for closing gaps and enhancing raw sprinting power. Perfect for sharpening your anaerobic performance before race day or pushing through those gnarly group ride sprints, this workout will have you feeling the burn in all the right ways.

Workout structure

• 6 min @ 40-70% (40-70w) 90 rpm
• 4X
  • 30 sec @ 120% (120w)
  • 30 sec @ 60% (60w)
• 3 min @ 50% (50w)
• 4 min @ 85% (85w) 100 rpm
• 4 min @ 70% (70w) 60 rpm
• 4 min @ 80% (80w) 100 rpm
• 4 min @ 70% (70w) 60 rpm
• 4 min @ 85% (85w) 100 rpm
• 5 min @ 50% (50w)
• 4 min @ 85% (85w) 100 rpm
• 4 min @ 70% (70w) 60 rpm
• 4 min @ 80% (80w) 100 rpm
• 4 min @ 70% (70w) 60 rpm
• 4 min @ 85% (85w) 100 rpm
• 5 min @ 50% (50w)
• 4 min @ 85% (85w) 100 rpm
• 4 min @ 70% (70w) 60 rpm
• 4 min @ 80% (80w) 100 rpm
• 4 min @ 70% (70w) 60 rpm
• 4 min @ 85% (85w) 100 rpm
• 5 min @ 50% (50w)
• 6X
  • 30 sec @ 150% (150w) 110 rpm
  • 4:30 min @ 50% (50w) 80 rpm
• 2 min @ 50% (50w)