B3-S1-D2 (2021)

• Cycling
• 2h 0mTime
• 93Stress
• 0.68Intensity
• 85Popularity

About this workout

This workout focuses on short, powerful bursts of effort with 4 × 10 seconds at 130% FTP, perfect for building the kick needed to close gaps in a race or sharpen your sprinting power for group rides. It's a tough but essential session that develops your lactate tolerance and enhances your top-end punch.

Workout structure

• 15 min @ 40-56% (40-56w)
• 11:30 min @ 73% (73w)
• 10 sec @ 130% (130w)
• 1:30 min @ 45% (45w)
• 11:30 min @ 73% (73w)
• 10 sec @ 130% (130w)
• 1 min @ 45% (45w)
• 4X
  • 11:30 min @ 73% (73w)
  • 10 sec @ 130% (130w)
  • 1:30 min @ 45% (45w)
• 12 min @ 73% (73w)
• 15 min @ 50-30% (50-30w)