3x8min 290Watt-tief 3x8min 280Watt-optimal + 4xVO2max -3h

• Cycling
• 2h 40mTime
• 175Stress
• 0.81Intensity
• 85Popularity

About this workout

This workout features a punishing main set of 3x8 minutes at 103.6% FTP, pushing your anaerobic limits while developing the kick needed to close gaps during hard efforts. Perfect for riders looking to boost their raw sprinting power and lactate tolerance for race-day scenarios or tough group rides.

Workout structure

• 10 min @ 39% (39w) 80-100 rpm
• 3X
  • 8 min @ 104% (104w) 50-70 rpm
  • 8 min @ 39% (39w) 80-100 rpm
  • 8 min @ 100% (100w) 80-100 rpm
  • 8 min @ 39% (39w) 80-100 rpm
• 4X
  • 30 sec @ 200% (200w) 80-100 rpm
  • Rest 1 min @ 29% (29w)
• 10 min @ 39% (39w) 80-100 rpm
• 38 min @ 50% (50w) 80-100 rpm