Absa Cape Epic Workout 6

• Cycling
• 1h 8mTime
• 107Stress
• 0.97Intensity
• 330Popularity

About this workout

This gnarly 3x8 workout hones your raw sprinting power with multiple short bursts at 170% FTP, perfect for closing gaps during race kicks or breakaways. A true anaerobic challenge, it builds your lactate tolerance and top-end punch for those decisive moments on the course.

Workout structure

• 1:10 min @ 44% (44w)
• 1:10 min @ 52% (52w)
• 1:10 min @ 57% (57w)
• 1:10 min @ 62% (62w)
• 1:10 min @ 67% (67w)
• 1:10 min @ 75% (75w)
• 30 sec @ 109% (109w)
• 3 min @ 50% (50w)
• 30 sec @ 109% (109w)
• 5 min @ 50% (50w)
• 8X
  • 30 sec @ 170% (170w)
  • 30 sec @ 50% (50w)
• 9 min @ 50% (50w)
• 8X
  • 30 sec @ 170% (170w)
  • 30 sec @ 50% (50w)
• 9 min @ 50% (50w)
• 8X
  • 30 sec @ 170% (170w)
  • 30 sec @ 50% (50w)
• 10 min @ 50% (50w)