5 x (2 x 2 con 1) + Sup Largo

• Cycling
• 2h 25mTime
• 151Stress
• 0.79Intensity
• 15Popularity

About this workout

This workout features 6 intervals of 2 minutes at 110% FTP, delivering a savage boost to your aerobic ceiling for those moments when the road kicks up or you need that extra edge in a race. Perfect for pushing your limits in group rides or time trials, this session builds your capacity for sustained efforts and fast finish sprints.

Workout structure

• 10 min @ 50% (50w)
• 40 min @ 72% (72w)
• 10 min @ 82% (82w)
• 5 min @ 100% (100w)
• 10 min @ 40% (40w)
• 2 min @ 110% (110w)
• 1 min @ 40% (40w)
• 2 min @ 110% (110w)
• 3 min @ 50% (50w)
• 2 min @ 111% (111w)
• 1 min @ 40% (40w)
• 2 min @ 111% (111w)
• 3 min @ 50% (50w)
• 2 min @ 112% (112w)
• 1 min @ 40% (40w)
• 2 min @ 112% (112w)
• 3 min @ 50% (50w)
• 2 min @ 113% (113w)
• 1 min @ 40% (40w)
• 2 min @ 113% (113w)
• 3 min @ 50% (50w)
• 2 min @ 114% (114w)
• 1 min @ 40% (40w)
• 2 min @ 114% (114w)
• 3 min @ 50% (50w)
• 20 min @ 72% (72w)
• 10 min @ 40% (40w)