ACTIVACION 1 3X15' Z2-3-3UP

• Cycling
• 1h 25mTime
• 76Stress
• 0.73Intensity
• 91Popularity

About this workout

This workout features three brutal 15-second efforts at 180% FTP, punctuated by 30 seconds of recovery, designed to build your raw sprinting power and lactate tolerance. Perfect for honing your kick to close gaps during intense group rides or race situations, this is a great addition to your training arsenal.

Workout structure

• Warm-Up 10 min @ 25-75% (25-75w)
• Active 1:30 min @ 50% (50w)
• Active 5 min @ 70% (70w)
• Free-ride 1:30 min @ 60% (60w)
• Active 15 sec @ 180% (180w)
• Free-ride 30 sec @ 60% (60w)
• Active 5 min @ 65% (65w)
• Active 5 min @ 81% (81w)
• Active 5 min @ 89% (89w)
• Active 5 min @ 50% (50w)
• Active 15 sec @ 180% (180w)
• Free-ride 30 sec @ 60% (60w)
• Active 5 min @ 65% (65w)
• Active 5 min @ 81% (81w)
• Active 5 min @ 89% (89w)
• Active 5 min @ 50% (50w)
• Active 15 sec @ 180% (180w)
• Free-ride 30 sec @ 60% (60w)
• Active 5 min @ 65% (65w)
• Active 5 min @ 81% (81w)
• Active 5 min @ 89% (89w)
• Cooldown 10 min @ 55-25% (55-25w)