Burst!

• Cycling
• 1h 6mTime
• 98Stress
• 0.94Intensity
• 35Popularity

About this workout

Get ready to unleash your top-end punch with this brutal workout that includes 15 explosive bursts at 130% FTP. Perfect for closing gaps in races or sharpening your sprinting power, this session will push your lactate tolerance to the max.

Workout structure

• Warm-Up 5 min @ 50-85% (50-85w)
• Active 3 min @ 65% (65w)
• 15X
  • Active 30 sec @ 130% (130w)
  • Rest 30 sec @ 71% (71w)
• Active 5 min @ 65% (65w)
• 6X
  • Active 15 sec @ 160% (160w)
  • Rest 15 sec @ 60% (60w)
• Active 3 min @ 95% (95w)
• 4X
  • Active 15 sec @ 160% (160w)
  • Rest 15 sec @ 60% (60w)
• Active 5 min @ 65% (65w)
• Active 3 min @ 95% (95w)
• Active 3 min @ 109% (109w)
• Active 3 min @ 95% (95w)
• Active 2 min @ 125% (125w)
• Active 3 min @ 95% (95w)
• Active 1 min @ 135% (135w)
• Cooldown 10 min @ 75-45% (75-45w)