Dade +2

• Cycling
• 1h 10mTime
• 105Stress
• 0.95Intensity
• 70Popularity

About this workout

Dade +2 features a demanding main set of 9×2 minute efforts at 120% FTP, perfect for pushing your aerobic ceiling and building the capacity needed when the road steepens or in race scenarios. This workout is a fantastic choice for cyclists looking to improve their raw sprinting power and lactate tolerance while preparing for hard efforts like breakaways or group ride kicks.

Workout structure

• 5 min @ 50-80% (50-80w)
• 30 sec @ 120% (120w)
• 30 sec @ 60% (60w)
• 30 sec @ 130% (130w)
• 30 sec @ 60% (60w)
• 30 sec @ 140% (140w)
• 30 sec @ 60% (60w)
• 3X
  • 2 min @ 60% (60w)
  • 2 min @ 120% (120w)
• 5 min @ 60% (60w)
• 2X
  • 2 min @ 120% (120w)
  • 2 min @ 60% (60w)
• 2 min @ 120% (120w)
• 5 min @ 60% (60w)
• 2X
  • 2 min @ 120% (120w)
  • 2 min @ 60% (60w)
• 2 min @ 120% (120w)
• 5 min @ 60% (60w)
• 2X
  • 2 min @ 120% (120w)
  • 2 min @ 60% (60w)
• 2 min @ 120% (120w)
• 5 min @ 80-60% (80-60w)