4x10 SS with Burst

• Cycling
• 1h 5mTime
• 80Stress
• 0.86Intensity
• 30Popularity

About this workout

This 4x10 workout features sharp bursts of intensity with 5-minute intervals at 90% FTP, perfect for building that kick to close gaps during critical moments in a race or group ride. It's a great way to enhance your raw sprinting power and lactate tolerance without feeling completely wrecked afterward.

Workout structure

• 5 min @ 50% (50w)
• 2X
  • 4:50 min @ 90% (90w)
  • 10 sec @ 200% (200w)
• 5 min @ 50% (50w)
• 2X
  • 4:50 min @ 90% (90w)
  • 10 sec @ 200% (200w)
• 5 min @ 50% (50w)
• 2X
  • 4:50 min @ 90% (90w)
  • 10 sec @ 200% (200w)
• 5 min @ 50% (50w)
• 2X
  • 4:50 min @ 90% (90w)
  • 10 sec @ 200% (200w)
• 5 min @ 50% (50w)