CX Torque and bursts

• Cycling
• 1h 22mTime
• 83Stress
• 0.78Intensity
• 15Popularity

About this workout

This workout focuses on building sustained power with bursts of intensity, perfect for those who want to improve their ability to handle technical sections and race kicks. It's a solid mid-week staple to enhance your aerobic durability while sharpening your explosive efforts.

Workout structure

• Warm-Up 8 min @ 50-70% (50-70w)
• Warm-Up 2 min @ 85% (85w)
• Warm-Up 1 min @ 50% (50w)
• Warm-Up 1 min @ 100% (100w)
• 5 min @ 50% (50w)
• Interval 3 min @ 90% (90w) 70 rpm
• Interval 2 min @ 90% (90w) 80 rpm
• Interval 1 min @ 90% (90w) 90 rpm
• 2X
  • Interval 15 sec @ 115% (115w)
  • Interval 15 sec @ 50% (50w)
• Interval 3 min @ 90% (90w) 70 rpm
• Interval 2 min @ 90% (90w) 80 rpm
• Interval 1 min @ 90% (90w) 90 rpm
• 2X
  • Interval 15 sec @ 115% (115w)
  • Interval 15 sec @ 50% (50w)
• Interval 3 min @ 90% (90w) 70 rpm
• Interval 2 min @ 90% (90w) 80 rpm
• Interval 1 min @ 90% (90w) 90 rpm
• 10 min @ 50% (50w)
• Interval 3 min @ 90% (90w) 70 rpm
• Interval 2 min @ 90% (90w) 80 rpm
• Interval 1 min @ 90% (90w) 90 rpm
• 2X
  • Interval 15 sec @ 115% (115w)
  • Interval 15 sec @ 50% (50w)
• Interval 3 min @ 90% (90w) 70 rpm
• Interval 2 min @ 90% (90w) 80 rpm
• Interval 1 min @ 90% (90w) 90 rpm
• 2X
  • Interval 15 sec @ 115% (115w)
  • Interval 15 sec @ 50% (50w)
• Interval 3 min @ 90% (90w) 70 rpm
• Interval 2 min @ 90% (90w) 80 rpm
• Interval 1 min @ 90% (90w) 90 rpm
• Cooldown 15 min @ 55-50% (55-50w)