5' (15"f/15"p) + 3x prog. vr. z7
- Cycling
- 1h 8mTime
- 93Stress
- 0.90Intensity
- 75Popularity
About this workout
This workout packs a serious punch with 20 intervals of 15 seconds at 120% FTP, designed to build your raw sprinting power and lactate tolerance for those critical race kicks and breakaways. Perfect for cyclists looking to sharpen their anaerobic capacity while maintaining the edge needed for competitive group rides.
Workout structure
- 5 min @ 55% (55w)
- 2 min @ 75% (75w)
- 1 min @ 55% (55w)
- 50 sec @ 90% (90w)
- Rest 10 sec @ 75% (75w)
- 40 sec @ 90% (90w)
- Rest 20 sec @ 75% (75w)
- 30 sec @ 90% (90w)
- Rest 30 sec @ 75% (75w)
- 20 sec @ 90% (90w)
- Rest 40 sec @ 75% (75w)
- 10 sec @ 90% (90w)
- Rest 50 sec @ 75% (75w)
- 1 min @ 55% (55w)
- 50 sec @ 90% (90w)
- Rest 10 sec @ 75% (75w)
- 40 sec @ 90% (90w)
- Rest 20 sec @ 75% (75w)
- 30 sec @ 90% (90w)
- Rest 30 sec @ 75% (75w)
- 20 sec @ 90% (90w)
- Rest 40 sec @ 75% (75w)
- 10 sec @ 90% (90w)
- Rest 50 sec @ 75% (75w)
- 1 min @ 55% (55w)
- 20X
- 15 sec @ 120% (120w) 90 rpm
- Rest 15 sec @ 75% (75w)
- 5 min @ 75% (75w) 85 rpm
- 10 sec @ 150% (150w)
- Rest 1 min @ 55% (55w)
- 10 sec @ 150% (150w)
- Rest 1 min @ 75% (75w)
- 10 sec @ 150% (150w)
- Rest 1 min @ 90% (90w)
- 10 sec @ 150% (150w)
- Rest 1 min @ 105% (105w)
- 10 sec @ 150% (150w)
- Rest 1 min @ 120% (120w)
- 15 sec @ 150% (150w)
- 5 min @ 75% (75w) 110 rpm
- 10 sec @ 150% (150w)
- Rest 1 min @ 55% (55w)
- 10 sec @ 150% (150w)
- Rest 1 min @ 75% (75w)
- 10 sec @ 150% (150w)
- Rest 1 min @ 90% (90w)
- 10 sec @ 150% (150w)
- Rest 1 min @ 105% (105w)
- 10 sec @ 150% (150w)
- Rest 1 min @ 120% (120w)
- 15 sec @ 150% (150w)
- 5 min @ 75% (75w) 110 rpm
- 10 sec @ 150% (150w)
- Rest 1 min @ 55% (55w)
- 10 sec @ 150% (150w)
- Rest 1 min @ 75% (75w)
- 10 sec @ 150% (150w)
- Rest 1 min @ 90% (90w)
- 10 sec @ 150% (150w)
- Rest 1 min @ 105% (105w)
- 10 sec @ 150% (150w)
- Rest 1 min @ 120% (120w)
- 15 sec @ 150% (150w)
- 5 min @ 75% (75w) 110 rpm