110min z2 + sprints every 20min

• Cycling
• 1h 58mTime
• 114Stress
• 0.76Intensity
• 65Popularity

About this workout

This workout combines steady Z2 training with rolling sprints every 20 minutes, sharpening your anaerobic capacity and punch for when you need to close gaps or respond to race kicks. It's a great option for building that explosive power while maintaining endurance on longer rides.

Workout structure

• 3 min @ 50% (50w)
• 3 min @ 65% (65w)
• 3 min @ 75% (75w)
• 3X
  • 1 min @ 100% (100w)
  • Rest 1 min @ 60% (60w)
• 20 min @ 75% (75w)
• 15 sec @ 200% (200w)
• 15 sec @ 50% (50w)
• 20 min @ 74% (74w)
• 15 sec @ 200% (200w)
• 15 sec @ 50% (50w)
• 20 min @ 73% (73w)
• 15 sec @ 200% (200w)
• 15 sec @ 50% (50w)
• 20 min @ 72% (72w)
• 15 sec @ 200% (200w)
• 20 min @ 71% (71w)
• 2 min @ 69-50% (69-50w)