chalkidikara prop

• Cycling
• 1h 49mTime
• 126Stress
• 0.83Intensity
• 45Popularity

About this workout

This workout features a punishing main set of 4 sets of 4 × 30 seconds at 150% FTP, designed to build your raw sprinting power and lactate tolerance for those critical race kicks and breakaways. Perfect for pushing your anaerobic limits and developing the top-end punch needed to close gaps during hard efforts.

Workout structure

• 1 min @ 50% (50w)
• 3X
  • 10 sec @ 225% (225w)
  • 20 sec @ 179% (179w)
  • 5 min @ 50% (50w)
• 10 sec @ 225% (225w)
• 20 sec @ 179% (179w)
• 40 min @ 50% (50w)
• 4X
  • 30 sec @ 150% (150w)
  • 30 sec @ 50% (50w)
• 7 min @ 82% (82w)
• 4X
  • 30 sec @ 150% (150w)
  • 30 sec @ 50% (50w)
• 20 min @ 50% (50w)
• 4X
  • 30 sec @ 150% (150w)
  • 30 sec @ 50% (50w)
• 7 min @ 82% (82w)
• 4X
  • 30 sec @ 150% (150w)
  • 30 sec @ 50% (50w)
• 1 min @ 50% (50w)