Aktivitus 2h v3

• Cycling
• 2h 0mTime
• 145Stress
• 0.85Intensity
• 55Popularity

About this workout

This gnarly workout features 20 rounds of 30-second efforts at 150% FTP, perfect for building that explosive kick to close gaps and enhance raw sprinting power. It's a brutal session for cyclists looking to improve lactate tolerance and top-end punch, ideal for race scenarios and tough group ride finishes.

Workout structure

• 15 min @ 30-90% (30-90w)
• 2X
  • 5 min @ 60% (60w)
  • 5 min @ 90% (90w) 80 rpm
  • 5 min @ 90% (90w) 70 rpm
  • 5 min @ 90% (90w) 60 rpm
• 5 min @ 60% (60w)
• 3 min @ 90% (90w) 90 rpm
• 3 min @ 90% (90w) 70 rpm
• 3 min @ 90% (90w) 100 rpm
• 3 min @ 90% (90w) 60 rpm
• 3 min @ 90% (90w) 110 rpm
• 5 min @ 50% (50w)
• 5 min @ 60% (60w)
• 20X
  • 30 sec @ 150% (150w)
  • Rest 1 min @ 40% (40w)
• 5 min @ 65-40% (65-40w)