DF112 - 2x 5x 30" High Torque

• Cycling
• 1h 52mTime
• 94Stress
• 0.71Intensity
• 50Popularity

About this workout

This workout features high-torque bursts of 30 seconds at 120% FTP, designed to elevate your VO2 max and push your aerobic ceiling. Perfect for kicking hard on climbs or during intense group rides, this session will sharpen your ability to respond to race attacks and sustain power when it counts.

Workout structure

• 4 min @ 56% (56w)
• 3 min @ 60% (60w)
• 2 min @ 65% (65w)
• 1 min @ 75% (75w)
• 15 sec @ 100% (100w)
• 45 sec @ 60% (60w)
• 1 min @ 56% (56w)
• 3X
  • 30 sec @ 120% (120w) 60 rpm
  • 1:30 min @ 56% (56w) 50-100 rpm
• 30 sec @ 120% (120w) 60 rpm
• 1:30 min @ 50% (50w) 50-100 rpm
• 30 sec @ 120% (120w) 60 rpm
• 1:30 min @ 56% (56w) 50-100 rpm
• 3 min @ 56% (56w) 50-100 rpm
• 5X
  • 30 sec @ 120% (120w) 60 rpm
  • 1:30 min @ 50% (50w) 50-100 rpm
• 3 min @ 50% (50w) 50-100 rpm
• 1 min @ 54% (54w)
• 2X
  • 30 sec @ 64% (64w)
• 10 min @ 74% (74w)
• 5 min @ 69% (69w)
• 10 min @ 79% (79w)
• 5 min @ 69% (69w)
• 1 min @ 54% (54w)
• 5X
  • 2 min @ 76% (76w)
  • 2 min @ 59% (59w)
• 5 min @ 74% (74w)
• 5 min @ 69% (69w)
• 5 min @ 64% (64w)
• 2 min @ 59% (59w)
• 2X
  • 30 sec @ 64% (64w)
• 3 min @ 56% (56w)