5 - 11- 2025

• Cycling
• 1h 10mTime
• 139Stress
• 1.09Intensity
• 16Popularity

About this workout

This gnarly anaerobic workout features 3 sets of 20 seconds at a blistering 400% FTP, perfect for building the explosive kick needed to close gaps or unleash a savage sprint at the finish line. It's an ideal session for cyclists looking to boost their raw power and lactate tolerance, making it a valuable addition to your training arsenal.

Workout structure

• 1 min @ 60% (60w)
• 55-65 rpm 30 sec @ 140% (140w) 60 rpm
• 90-100 rpm 2:30 min @ 50% (50w) 95 rpm
• 30 sec @ 140% (140w)
• 55-65 rpm 2:30 min @ 50% (50w) 60 rpm
• 90-100 rpm 30 sec @ 140% (140w) 95 rpm
• 2:30 min @ 50% (50w)
• 55-65 rpm 30 sec @ 140% (140w) 60 rpm
• 90-100 rpm 2:30 min @ 50% (50w) 95 rpm
• 40 min @ 60% (60w)
• 3X
  • 20 sec @ 400% (400w)
  • 5 min @ 50% (50w)
• 20 sec @ 400% (400w)
• 1 min @ 50% (50w)