Absa Cape Epic Workout 12

• Cycling
• 1h 32mTime
• 111Stress
• 0.85Intensity
• 517Popularity

About this workout

This workout features two sets of 4-minute efforts at 102% FTP, perfect for replicating the sustained power you need during intense race scenarios or competitive group rides. It’s a solid choice for fine-tuning your threshold capabilities, giving you the edge to maintain speed when the pressure is on.

Workout structure

• 7 min @ 44-75% (44-75w)
• 30 sec @ 109% (109w)
• 3 min @ 50% (50w)
• 30 sec @ 109% (109w)
• 5 min @ 50% (50w)
• 4X
  • 3 min @ 80% (80w) 70 rpm
  • Rest 4 min @ 102% (102w)
• 10 min @ 40% (40w)
• 4X
  • 3 min @ 80% (80w) 70 rpm
  • Rest 4 min @ 102% (102w)
• 10 min @ 50% (50w)