Day 23 – Tempo & Sprint

• Cycling
• 1h 26mTime
• 83Stress
• 0.76Intensity
• 390Popularity

About this workout

This workout combines intense anaerobic efforts with 10-minute intervals at 86% FTP to build your kick and sprinting power, making it perfect for closing gaps during a group ride or racing. With solid recovery in between, it's a smart choice for a trainer's day focused on developing raw strength without overcooking.

Workout structure

• 5 min @ 40% (40w)
• 5 min @ 45% (45w)
• 5 min @ 50% (50w)
• 2X
  • 10 min @ 86% (86w)
  • 3 min @ 50% (50w)
• 5X
  • 1 min @ 130% (130w)
  • 4 min @ 50% (50w)
• 20 min @ 50% (50w)