60 min z2 + 5 x 3 min V02max

• Cycling
• 2h 45mTime
• 159Stress
• 0.76Intensity
• 30Popularity

About this workout

This workout combines a solid 60 minutes in endurance zone with 5 brutal efforts of 3 minutes each at 130% FTP, perfect for building your kick to close gaps during intense group rides or races. It's a time-tested approach to developing raw sprinting power and lactate tolerance, making it a staple for any cyclist looking to enhance their anaerobic capacity.

Workout structure

• Warm-Up 60 min @ 50-75% (50-75w)
• 5 min @ 5% (5w)
• 5X
  • Cooldown 3 min @ 130-110% (130-110w)
  • Rest 3 min @ 50% (50w)
• 60 min @ 70% (70w)
• 10 min @ 50% (50w)