Absa Cape Epic Workout 7

• Cycling
• 1h 13mTime
• 100Stress
• 0.90Intensity
• 225Popularity

About this workout

This workout features a punishing main set of 2 × 12 min at 100.5% FTP, designed to build your kick for closing gaps and improve your raw sprinting power. Perfect for those gnarly moments in races where you need to dig deep and unleash your top-end punch.

Workout structure

• 7 min @ 44-75% (44-75w)
• 30 sec @ 109% (109w)
• 3 min @ 50% (50w)
• 30 sec @ 109% (109w)
• 5 min @ 50% (50w)
• 2X
  • 15 sec @ 201% (201w)
  • 12 min @ 101% (101w)
  • 15 sec @ 201% (201w)
  • 5 min @ 40% (40w)
• 15 sec @ 201% (201w)
• 12 min @ 101% (101w)
• 15 sec @ 201% (201w)
• 10 min @ 50% (50w)