3x9-30:30@125%FTP

• Cycling
• 1h 0mTime
• 64Stress
• 0.80Intensity
• 16Popularity

About this workout

This brutal anaerobic workout features 3 sets of 8 intervals at 125% FTP, designed to build your kick for closing gaps and raw sprinting power. Perfect for those looking to sharpen their top-end punch for race day or to hang tough in the final kicks of a group ride.

Workout structure

• 2 min @ 40% (40w)
• 2 min @ 50% (50w)
• 2 min @ 60% (60w)
• 2 min @ 70% (70w)
• 1 min @ 80% (80w)
• 1 min @ 90% (90w)
• 1 min @ 50% (50w)
• 20 sec @ 115% (115w)
• 20 sec @ 40% (40w)
• 20 sec @ 120% (120w)
• 20 sec @ 40% (40w)
• 20 sec @ 125% (125w)
• 2 min @ 50% (50w)
• 8X
  • 30 sec @ 125% (125w)
  • 30 sec @ 40% (40w)
• 30 sec @ 125% (125w)
• 4 min @ 50% (50w)
• 8X
  • 30 sec @ 125% (125w)
  • 30 sec @ 40% (40w)
• 30 sec @ 125% (125w)
• 4 min @ 50% (50w)
• 8X
  • 30 sec @ 125% (125w)
  • 30 sec @ 40% (40w)
• 30 sec @ 125% (125w)
• 4 min @ 70% (70w)
• 4 min @ 60% (60w)
• 2 min @ 50% (50w)
• 2 min @ 40% (40w)