50 Shades of Power!
- Cycling
- 1hTime
- 74Stress
- 0.86Intensity
- 45Popularity
About this workout
This workout focuses on building your kick to close gaps with 5 hard-hitting intervals at 110% FTP, perfect for developing raw sprinting power and lactate tolerance. Ideal for sharpening your performance in critical moments like race kicks or a fierce group ride sprint.
Workout structure
- Active 30 sec @ 50% (50w)
- Active 30 sec @ 55% (55w)
- Active 30 sec @ 60% (60w)
- Active 30 sec @ 65% (65w)
- Active 30 sec @ 70% (70w)
- Active 30 sec @ 75% (75w)
- 2X
- Active 20 sec @ 120% (120w)
- Active 30 sec @ 60% (60w)
- 2X
- Active 20 sec @ 125% (125w)
- Active 30 sec @ 60% (60w)
- 2X
- Active 20 sec @ 130% (130w)
- Active 30 sec @ 60% (60w)
- Active 1 min @ 50% (50w)
- Active 3 min @ 85% (85w)
- Active 1 min @ 50% (50w)
- Active 3 min @ 85% (85w)
- Active 1 min @ 50% (50w)
- 4X
- Active 15 sec @ 185% (185w)
- Active 40 sec @ 50% (50w)
- Active 15 sec @ 185% (185w)
- Active 1 min @ 50% (50w)
- Active 1 min @ 55% (55w)
- Active 1 min @ 60% (60w)
- Active 1:30 min @ 100% (100w)
- Active 1 min @ 50% (50w)
- Active 1:30 min @ 105% (105w)
- Active 1 min @ 50% (50w)
- Active 1:30 min @ 110% (110w)
- Active 1 min @ 50% (50w)
- Active 1:30 min @ 105% (105w)
- Active 1 min @ 50% (50w)
- Active 1:30 min @ 100% (100w)
- Active 2 min @ 50% (50w)
- Active 4 min @ 85% (85w)
- Active 2 min @ 50% (50w)
- 5X
- Active 1 min @ 110% (110w)
- Rest 1 min @ 90% (90w)
- Active 2 min @ 50% (50w)
- Cooldown 4:35 min @ 75-55% (75-55w)