Dana

• Cycling
• 1h 25mTime
• 114Stress
• 0.90Intensity
• 20Popularity

About this workout

Dana delivers a savage kick with 5 sets of high-intensity 30-second efforts at 130% FTP, perfect for developing raw sprinting power and lactate tolerance. This workout is ideal for closing gaps in a group ride or preparing for those race-winning surges.

Workout structure

• 2 min @ 45% (45w)
• 2 min @ 51% (51w)
• 2 min @ 55% (55w)
• 2 min @ 59% (59w)
• 2 min @ 65% (65w)
• 1 min @ 60% (60w)
• 3 min @ 70% (70w)
• 3 min @ 80% (80w)
• 3 min @ 90% (90w)
• 5 min @ 55% (55w)
• 3 min @ 118% (118w)
• 1 min @ 55% (55w)
• 4X
  • 30 sec @ 130% (130w)
  • 30 sec @ 55% (55w)
• 4 min @ 55% (55w)
• 3 min @ 118% (118w)
• 1 min @ 55% (55w)
• 4X
  • 30 sec @ 130% (130w)
  • 30 sec @ 55% (55w)
• 4 min @ 55% (55w)
• 3 min @ 118% (118w)
• 1 min @ 55% (55w)
• 4X
  • 30 sec @ 130% (130w)
  • 30 sec @ 55% (55w)
• 4 min @ 55% (55w)
• 3 min @ 118% (118w)
• 1 min @ 55% (55w)
• 4X
  • 30 sec @ 130% (130w)
  • 30 sec @ 55% (55w)
• 4 min @ 55% (55w)
• 3 min @ 118% (118w)
• 1 min @ 55% (55w)
• 4X
  • 30 sec @ 130% (130w)
  • 30 sec @ 55% (55w)
• 4 min @ 55% (55w)