AA

• Cycling
• 1h 25mTime
• 91Stress
• 0.80Intensity
• 35Popularity

About this workout

This workout features a demanding main set of 3 sets of 14 × 30 seconds at 120% FTP, designed to push your limits and raise the top of your aerobic engine. It's perfect for building capacity for those steep climbs or sprinting away in breakaways, making it an essential part of any serious cyclist's training regimen.

Workout structure

• Warm-Up 3 min @ 50% (50w)
• 3 min @ 60% (60w)
• Cooldown 3 min @ 70% (70w)
• 3 min @ 80% (80w)
• 24 sec @ 110% (110w)
• 36 sec @ 45% (45w)
• 18 sec @ 120% (120w)
• 42 sec @ 45% (45w)
• 12 sec @ 130% (130w)
• 4 min @ 45% (45w)
• 14X
  • 30 sec @ 120% (120w)
  • 30 sec @ 45% (45w)
• 30 sec @ 120% (120w)
• 8 min @ 45% (45w)
• 14X
  • 30 sec @ 120% (120w)
  • 30 sec @ 45% (45w)
• 30 sec @ 120% (120w)
• 8 min @ 45% (45w)
• 14X
  • 30 sec @ 120% (120w)
  • 30 sec @ 45% (45w)
• 30 sec @ 120% (120w)
• 8 min @ 45% (45w)