4 x 10/10min @ 92%/82% + 6*30sek all out

• Cycling
• 2h 4mTime
• 180Stress
• 0.93Intensity
• 30Popularity

About this workout

This workout features a brutal main set of 4 x 10 minutes at near-threshold intensity, followed by savage 30-second all-out efforts that test your sprinting power and lactate tolerance. Perfect for boosting your kick to close gaps during races or sharpening your sprint for group rides, this session is a must for any cyclist looking to build raw power.

Workout structure

• Warm-Up 10 min @ 50-80% (50-80w)
• 10 min @ 92% (92w)
• Rest 10 min @ 82% (82w)
• 3X
  • 30 sec @ 150% (150w)
  • Rest 15 sec @ 70% (70w)
• Cooldown 30 sec @ 150% (150w)
• 2X
  • 15 sec @ 70% (70w)
  • Rest 30 sec @ 150% (150w)
• 15 sec @ 70% (70w)
• Rest 4 min @ 50% (50w)
• 10 min @ 92% (92w)
• Rest 10 min @ 82% (82w)
• 6X
  • 30 sec @ 150% (150w)
  • Rest 15 sec @ 70% (70w)
• 4 min @ 50% (50w)
• 10 min @ 92% (92w)
• 10 min @ 82% (82w)
• 6X
  • 30 sec @ 150% (150w)
  • 15 sec @ 70% (70w)
• 4 min @ 50% (50w)
• 10 min @ 92% (92w)
• 10 min @ 82% (82w)
• 6X
  • 30 sec @ 150% (150w)
  • 15 sec @ 70% (70w)
• 4 min @ 50% (50w)