Anaerobic

Absa Cape Epic Workout 6

  • Cycling
  • 1h 9mTime
  • 108Stress
  • 0.97Intensity
  • 161Popularity

About this workout

This brutal 3 sets of 8 × 30 sec effort at 170% FTP will build your raw sprinting power and lactate tolerance, making it ideal for closing gaps during intense race kicks or breakaways. Perfect for sharpening your top-end punch before big events, this workout delivers high returns in a short time.

Apoll87

Workout structure

  • Warm-Up 7 min @ 44-75% (44-75w)
  • Active 30 sec @ 109% (109w)
  • Active 3 min @ 50% (50w)
  • Active 30 sec @ 109% (109w)
  • Active 5 min @ 50% (50w)
  • 8X
    • Active 30 sec @ 170% (170w)
    • Rest 30 sec @ 50% (50w)
  • Active 9:30 min @ 50% (50w)
  • 8X
    • Active 30 sec @ 170% (170w)
    • Rest 30 sec @ 50% (50w)
  • Active 9:30 min @ 50% (50w)
  • 8X
    • Active 30 sec @ 170% (170w)
    • Rest 30 sec @ 50% (50w)
  • Active 10 min @ 50% (50w)