45min + 16 Sprints

• Cycling
• 45mTime
• 40Stress
• 0.73Intensity
• 60Popularity

About this workout

This workout features a punishing main set of 14 sprints at 150% FTP, perfect for developing that explosive kick you need for closing gaps or powering up hill sprints. A must-do for cyclists looking to build raw sprinting power and lactate tolerance during those intense group rides or race scenarios.

Workout structure

• Warm-Up 7 min @ 40% (40w)
• Warm-Up 7:30 min @ 60% (60w)
• 5X
  • 30 sec @ 50% (50w)
  • 5 sec @ 100% (100w)
  • 15 sec @ 150% (150w)
• 30 sec @ 50% (50w)
• 5 sec @ 100% (100w)
• Cooldown 15 sec @ 150% (150w)
• 2X
  • 30 sec @ 50% (50w)
  • 5 sec @ 100% (100w)
  • 15 sec @ 150% (150w)
• 5 min @ 60% (60w)
• 7X
  • 5 sec @ 100% (100w)
  • 15 sec @ 150% (150w)
  • 30 sec @ 50% (50w)
• 5 sec @ 100% (100w)
• 15 sec @ 150% (150w)
• 40 sec @ 50% (50w)
• 5 min @ 66% (66w)
• 5 min @ 55% (55w)
• 2 min @ 64% (64w)