Build 1 Week 3 Workout 3

• Cycling
• 1h 20mTime
• 96Stress
• 0.85Intensity
• 15Popularity

About this workout

This workout features a punishing main set of 3 sets of 4 × 30 sec at 140% FTP, designed to build the kick needed to close gaps and enhance raw sprinting power. Perfect for those looking to boost their anaerobic capacity for race kicks or breakaways.

Workout structure

• 5:5 min @ 50% (50w)
• 3 min @ 60% (60w)
• 5 min @ 60-80% (60-80w)
• 2 min @ 50% (50w)
• 4X
  • 30 sec @ 140% (140w)
  • Rest 30 sec @ 50% (50w)
• 30 sec @ 140% (140w)
• Rest 3 min @ 50% (50w)
• 10:30 min @ 90% (90w)
• Rest 3 min @ 50% (50w)
• 4X
  • 30 sec @ 140% (140w)
  • Rest 30 sec @ 50% (50w)
• Rest 30 sec @ 140% (140w)
• 3 min @ 50% (50w)
• Rest 10:30 min @ 90% (90w)
• 3 min @ 50% (50w)
• 4X
  • Rest 30 sec @ 140% (140w)
  • 30 sec @ 50% (50w)
• 30 sec @ 140% (140w)
• 3 min @ 50% (50w)
• 10:30 min @ 90% (90w)
• 5 min @ 40% (40w)