April 7- mix tempo
- Cycling
- 1h 2mTime
- 62Stress
- 0.77Intensity
- 25Popularity
About this workout
Get ready for a gnarly anaerobic effort with 4x10 seconds at 180% FTP, perfect for building the kick to close gaps and raw sprinting power. This session is a must for those mid-week intervals when you need to punch through and boost your performance for group rides or race day.
Workout structure
- Warm-Up 5 min @ 40-60% (40-60w)
- 4X
- Active 10 sec @ 180% (180w)
- Rest 50 sec @ 50% (50w)
- Active 3 min @ 70% (70w)
- Active 2 min @ 50% (50w)
- Active 5 min @ 90% (90w)
- Active 3 min @ 50% (50w)
- Active 5 min @ 90% (90w) 100 rpm
- Active 5 min @ 75% (75w) 90 rpm
- Active 5 min @ 88% (88w) 100 rpm
- Active 5 min @ 50% (50w)
- Active 5 min @ 75% (75w) 100 rpm
- Active 5 min @ 80% (80w) 90 rpm
- Active 5 min @ 90% (90w) 100 rpm
- Active 20 sec @ 75% (75w)
- Active 20 sec @ 73% (73w)
- Active 20 sec @ 71% (71w)
- Active 20 sec @ 70% (70w)
- Active 20 sec @ 68% (68w)
- Active 20 sec @ 66% (66w)
- Active 20 sec @ 64% (64w)
- Active 35 sec @ 62% (62w)
- Active 20 sec @ 61% (61w)
- Active 20 sec @ 59% (59w)
- Active 20 sec @ 57% (57w)
- Active 20 sec @ 55% (55w)
- Active 20 sec @ 54% (54w)
- Active 20 sec @ 52% (52w)
- Active 20 sec @ 50% (50w)