Dia 3 desafio FS (4 séries)

• Cycling
• 1h 5mTime
• 67Stress
• 0.79Intensity
• 65Popularity

About this workout

This workout pushes your limits with four sets of 30-second intervals at 120% FTP, perfect for developing your aerobic ceiling and preparing for those intense race moments. It's a killer session for boosting your endurance and kick for closing gaps during group rides or time trials.

Workout structure

• 15 min @ 50-75% (50-75w)
• 4X
  • 30 sec @ 120% (120w)
  • Rest 30 sec @ 50% (50w)
• 2 min @ 90-105% (90-105w)
• 4 min @ 60% (60w)
• 4X
  • 30 sec @ 120% (120w)
  • Rest 30 sec @ 50% (50w)
• 2 min @ 90-105% (90-105w)
• 4 min @ 60% (60w)
• 4X
  • 30 sec @ 120% (120w)
  • Rest 30 sec @ 50% (50w)
• 2 min @ 90-105% (90-105w)
• 4 min @ 60% (60w)
• 4X
  • 30 sec @ 120% (120w)
  • Rest 30 sec @ 50% (50w)
• 2 min @ 90-105% (90-105w)
• 4 min @ 60% (60w)
• 10 min @ 75-55% (75-55w)