Better Angels of Our Nature - 1,2

• Cycling
• 53mTime
• 67Stress
• 0.86Intensity
• 15Popularity

About this workout

This workout delivers a savage punch with 2 efforts of 20 seconds at 150% FTP, perfect for building your raw sprinting power and lactate tolerance. Ideal for those looking to close gaps in group rides or respond to race kicks, it's a must-do for boosting your anaerobic capacity.

Workout structure

• 5 min @ 50% (50w)
• 2:30 min @ 70% (70w)
• 1 min @ 85% (85w)
• 30 sec @ 90% (90w)
• 1 min @ 55% (55w)
• 1 min @ 95% (95w)
• 1 min @ 55% (55w)
• 1 min @ 100% (100w)
• 1:15 min @ 50% (50w)
• 45 sec @ 70% (70w)
• 10 sec @ 110% (110w)
• 30 sec @ 50% (50w)
• 30 sec @ 115% (115w)
• 30 sec @ 50% (50w)
• 30 sec @ 120% (120w)
• 30 sec @ 50% (50w)
• 40 sec @ 120% (120w)
• 1:40 min @ 50% (50w)
• 2X
  • 20 sec @ 115% (115w)
  • 10 sec @ 120% (120w)
• 50 sec @ 50% (50w)
• 30 sec @ 110% (110w)
• 20 sec @ 115% (115w)
• 15 sec @ 120% (120w)
• 20 sec @ 115% (115w)
• 1 min @ 50% (50w)
• 1 min @ 115% (115w)
• 1 min @ 50% (50w)
• 40 sec @ 120% (120w)
• 5 sec @ 125% (125w)
• 10 sec @ 120% (120w)
• 1 min @ 50% (50w)
• 15 sec @ 120% (120w)
• 15 sec @ 125% (125w)
• 1 min @ 50% (50w)
• 20 sec @ 115% (115w)
• 15 sec @ 85% (85w)
• 15 sec @ 150% (150w)
• 2:15 min @ 50% (50w)
• 1 min @ 70% (70w)
• 2X
  • 20 sec @ 150% (150w)
  • 1 min @ 50% (50w)
• 30 sec @ 120% (120w)
• 30 sec @ 50% (50w)
• 40 sec @ 120% (120w)
• 30 sec @ 50% (50w)
• 30 sec @ 115% (115w)
• 20 sec @ 120% (120w)
• 30 sec @ 115% (115w)
• 30 sec @ 50% (50w)
• 1 min @ 100% (100w)
• 1 min @ 50% (50w)
• 30 sec @ 55% (55w)
• 20 sec @ 115% (115w)
• 10 sec @ 120% (120w)
• 20 sec @ 115% (115w)
• 30 sec @ 50% (50w)
• 45 sec @ 120% (120w)
• 20 sec @ 50% (50w)
• 20 sec @ 120% (120w)
• 5 sec @ 125% (125w)
• 5 sec @ 120% (120w)
• 15 sec @ 50% (50w)
• 40 sec @ 70% (70w)
• 20 sec @ 85% (85w)
• 20 sec @ 100% (100w)
• 20 sec @ 150% (150w)
• 40 sec @ 70% (70w)
• 30 sec @ 150% (150w)
• 5 min @ 50% (50w)