A bit of speed too
- Cycling
- 1hTime
- 69Stress
- 0.83Intensity
- 15Popularity
About this workout
This workout includes a series of hard 4-minute efforts at 90% FTP, designed to build your raw sprinting power and lactate tolerance, perfect for closing gaps during those tough group ride moments. It's a great way to add some top-end punch to your training while improving your overall anaerobic capacity.
Workout structure
- Warm-Up 5 min @ 40-75% (40-75w)
- Active 20 sec @ 110% (110w)
- Active 30 sec @ 50% (50w)
- Active 20 sec @ 115% (115w)
- Active 30 sec @ 50% (50w)
- Active 20 sec @ 120% (120w)
- Active 20 sec @ 50% (50w)
- Active 20 sec @ 125% (125w)
- Active 30 sec @ 50% (50w)
- 3X
- Active 4 min @ 90% (90w)
- Rest 2 min @ 50% (50w)
- 4X
- Active 30 sec @ 150% (150w)
- Rest 1 min @ 50% (50w)
- Active 2 min @ 75% (75w)
- Active 1:30 min @ 85% (85w)
- Active 1 min @ 95% (95w)
- Active 30 sec @ 105% (105w)
- Active 2 min @ 50% (50w)
- 4X
- Active 15 sec @ 180% (180w)
- Rest 45 sec @ 40% (40w)
- Active 25 sec @ 50% (50w)
- Active 2 min @ 75% (75w)
- Active 1:30 min @ 85% (85w)
- Active 1 min @ 95% (95w)
- Active 30 sec @ 105% (105w)
- Active 2 min @ 50% (50w)
- 4X
- Active 15 sec @ 180% (180w)
- Rest 45 sec @ 40% (40w)
- Active 25 sec @ 50% (50w)
- Cooldown 5 min @ 75-40% (75-40w)