Day 16 – Attacks

• Cycling
• 2h 2mTime
• 184Stress
• 0.89Intensity
• 470Popularity

About this workout

This workout simulates the savage demands of race kicks and breakaways with two anaerobic efforts at 90% FTP, perfect for building your top-end punch. It's a must-do for any trainer's day focused on boosting your sprinting power and lactate tolerance.

Workout structure

• 5 min @ 35% (35w)
• 5 min @ 40% (40w)
• 5 min @ 45% (45w)
• 20 min @ 90% (90w)
• 5 min @ 40% (40w)
• 3 min @ 120% (120w)
• 5 min @ 40% (40w)
• 30 sec @ 220% (220w)
• 5 min @ 40% (40w)
• 12 sec @ 300% (300w)
• 5 min @ 40% (40w)
• 20 min @ 90% (90w)
• 5 min @ 40% (40w)
• 3 min @ 120% (120w)
• 5 min @ 40% (40w)
• 30 sec @ 220% (220w)
• 5 min @ 40% (40w)
• 12 sec @ 300% (300w)
• 5 min @ 40% (40w)
• 20 min @ 30% (30w)