5x24/10-10

• Cycling
• 1h 7mTime
• 90Stress
• 0.87Intensity
• 55Popularity

About this workout

This workout features 3 sets of 18 x 10 seconds at a gnarly 125% FTP, designed to build your kick for closing gaps and enhance raw sprinting power. Perfect for sharpening your top-end punch ahead of critical race moments or intense group ride finishes.

Workout structure

• 3 min @ 40-60% (40-60w)
• 2 min @ 60-100% (60-100w)
• 1 min @ 110% (110w)
• 2X
  • 2 min @ 50% (50w)
• 6X
  • 10 sec @ 150% (150w)
  • Rest 10 sec @ 75% (75w)
• 6X
  • 10 sec @ 130% (130w)
  • Rest 10 sec @ 65% (65w)
• 6X
  • 10 sec @ 125% (125w)
  • Rest 10 sec @ 65% (65w)
• 6X
  • 10 sec @ 120% (120w)
  • Rest 10 sec @ 60% (60w)
• 3 min @ 50% (50w)
• 4X
  • 10 sec @ 150% (150w)
  • Rest 10 sec @ 75% (75w)
• 4X
  • 10 sec @ 135% (135w)
  • Rest 10 sec @ 65% (65w)
• 8X
  • 10 sec @ 120% (120w)
  • Rest 10 sec @ 60% (60w)
• 8X
  • 10 sec @ 115% (115w)
  • Rest 10 sec @ 55% (55w)
• 3 min @ 50% (50w)
• 4X
  • 10 sec @ 150% (150w)
  • Rest 10 sec @ 75% (75w)
• 4X
  • 10 sec @ 130% (130w)
  • Rest 10 sec @ 65% (65w)
• 8X
  • 10 sec @ 125% (125w)
  • Rest 10 sec @ 60% (60w)
• 8X
  • 10 sec @ 120% (120w)
  • Rest 10 sec @ 55% (55w)
• 3 min @ 50% (50w)
• 4X
  • 10 sec @ 150% (150w)
  • Rest 10 sec @ 75% (75w)
• 4X
  • 10 sec @ 125% (125w)
  • Rest 10 sec @ 65% (65w)
• 8X
  • 10 sec @ 120% (120w)
  • Rest 10 sec @ 60% (60w)
• 8X
  • 10 sec @ 115% (115w)
  • Rest 10 sec @ 55% (55w)
• 3 min @ 50% (50w)
• 4X
  • 10 sec @ 150% (150w)
  • Rest 10 sec @ 75% (75w)
• 4X
  • 10 sec @ 120% (120w)
  • Rest 10 sec @ 65% (65w)
• 8X
  • 10 sec @ 115% (115w)
  • Rest 10 sec @ 60% (60w)
• 8X
  • 10 sec @ 110% (110w)
  • Rest 10 sec @ 55% (55w)
• 5 min @ 55-50% (55-50w)