50 Shades of Power!

• Cycling
• 1hTime
• 74Stress
• 0.86Intensity
• 30Popularity

About this workout

This workout, featuring 5 hard-hitting sets of 60 seconds at 110% FTP, is designed to build your kick and increase your critical power for those crucial moments in races. It’s a punishing but rewarding way to develop raw sprinting ability and lactate tolerance, perfect for closing gaps during intense efforts or race kicks.

Workout structure

• Active 30 sec @ 50% (50w) 85 rpm
• Active 30 sec @ 55% (55w) 85 rpm
• Active 30 sec @ 60% (60w) 85 rpm
• Active 30 sec @ 65% (65w) 85 rpm
• Active 30 sec @ 70% (70w) 85 rpm
• Active 30 sec @ 75% (75w) 85 rpm
• 2X
  • Active 20 sec @ 120% (120w) 85 rpm
  • Rest 30 sec @ 60% (60w) 85 rpm
• 2X
  • Active 20 sec @ 125% (125w) 85 rpm
  • Rest 30 sec @ 60% (60w) 85 rpm
• 2X
  • Active 20 sec @ 130% (130w) 85 rpm
  • Rest 30 sec @ 60% (60w) 65 rpm
• 2X
  • Active 1 min @ 50% (50w) 85 rpm
  • Active 3 min @ 85% (85w) 85 rpm
• Active 1 min @ 50% (50w)
• 4X
  • Active 15 sec @ 185% (185w) 85 rpm
  • Rest 40 sec @ 50% (50w) 85 rpm
• Active 15 sec @ 185% (185w) 85 rpm
• Active 1 min @ 50% (50w) 85 rpm
• Active 1 min @ 55% (55w) 85 rpm
• Active 1 min @ 60% (60w) 85 rpm
• Active 1:30 min @ 100% (100w) 85 rpm
• Active 1 min @ 50% (50w) 85 rpm
• Active 1:30 min @ 105% (105w) 85 rpm
• Active 1 min @ 50% (50w) 85 rpm
• Active 1:30 min @ 110% (110w) 85 rpm
• Active 1 min @ 50% (50w) 85 rpm
• Active 1:30 min @ 105% (105w) 85 rpm
• Active 1 min @ 50% (50w) 85 rpm
• Active 1:30 min @ 100% (100w) 85 rpm
• Active 2 min @ 50% (50w) 85 rpm
• Active 4 min @ 85% (85w) 85 rpm
• Active 2 min @ 50% (50w) 85 rpm
• 5X
  • Active 1 min @ 110% (110w)
  • Rest 1 min @ 90% (90w)
• Active 2 min @ 50% (50w)
• Active 1 min @ 75% (75w) 85 rpm
• Active 1 min @ 68% (68w) 85 rpm
• Active 1 min @ 62% (62w) 85 rpm
• Active 1:35 min @ 55% (55w) 85 rpm