50-150/Threshold+Laronde x 30min

• Cycling
• 2h 37mTime
• 159Stress
• 0.78Intensity
• 90Popularity

About this workout

This brutal anaerobic workout features 15-second efforts at 150% FTP, designed to build your kick for closing gaps and improving lactate tolerance. Perfect for those looking to up their game in group rides and race scenarios, it pushes your limits while enhancing your aerobic threshold and supra threshold capabilities.

Workout structure

• 30 min @ 60% (60w)
• 5 min @ 85% (85w)
• 5 min @ 50% (50w)
• 1 min @ 90% (90w)
• 1 min @ 40% (40w)
• 1 min @ 100% (100w)
• 1 min @ 40% (40w)
• 1 min @ 110% (110w)
• 5 min @ 50% (50w)
• 9X
  • 15 sec @ 150% (150w)
  • 15 sec @ 50% (50w)
• 15 sec @ 150% (150w)
• 45 sec @ 50% (50w)
• 3 min @ 105% (105w)
• 9X
  • 15 sec @ 150% (150w)
  • 15 sec @ 50% (50w)
• 15 sec @ 150% (150w)
• 45 sec @ 50% (50w)
• 3 min @ 105% (105w)
• 15 min @ 50% (50w)
• 30 min @ 93% (93w)
• 45 min @ 65% (65w)