Better Angels of Our Nature - 1,3

• Cycling
• 55mTime
• 69Stress
• 0.86Intensity
• 15Popularity

About this workout

This brutal anaerobic workout, featuring 2 × 20 sec efforts at 150% FTP, hones the explosive kick you need to close gaps in races or push through tough climbs. Perfect for developing raw sprinting power and lactate tolerance, it’s an essential piece for any cyclist looking to elevate their performance in high-stakes situations.

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