Build 3 Week 2 Workout 3

• Cycling
• 1h 25mTime
• 86Stress
• 0.78Intensity
• 45Popularity

About this workout

This workout features a gnarly main set of 3 sets of 4 x 30 seconds at 140% FTP, designed to build your raw sprinting power and lactate tolerance for those moments when you need to close gaps in a race or make a breakaway. Perfect for sharpening your kick and developing that top-end punch, this session will push you to new anaerobic heights.

Workout structure

• 5:5 min @ 50% (50w)
• 9:30 min @ 60% (60w)
• 5 min @ 60-80% (60-80w)
• Rest 2 min @ 50% (50w)
• 4X
  • 30 sec @ 140% (140w)
  • Rest 30 sec @ 50% (50w)
• Rest 3 min @ 50% (50w)
• 10:30 min @ 80% (80w)
• Rest 3 min @ 50% (50w)
• 4X
  • 30 sec @ 140% (140w)
  • Rest 30 sec @ 50% (50w)
• Rest 3 min @ 50% (50w)
• 10:30 min @ 80% (80w)
• Rest 3 min @ 50% (50w)
• 4X
  • 30 sec @ 140% (140w)
  • Rest 30 sec @ 50% (50w)
• 3 min @ 50% (50w)
• 10:30 min @ 80% (80w)
• 5 min @ 40% (40w)