Diamond ok
- Cycling
- 1h 2mTime
- 85Stress
- 0.90Intensity
- 61Popularity
About this workout
Get ready to unleash your sprinting power with this brutal workout featuring four hard 30-second efforts at 130% FTP, perfect for building the kick needed to close gaps and launch race-winning attacks. Ideal for sharpening your anaerobic capacity, this session will have you primed for those gnarly moments in a group ride or a competitive race.
Workout structure
- Active 3 min @ 50% (50w)
- Active 2 min @ 66% (66w)
- Active 1:30 min @ 90% (90w)
- Active 30 sec @ 120% (120w)
- Active 4 min @ 40% (40w)
- Active 2 min @ 90% (90w)
- Active 1 min @ 115% (115w)
- Active 2 min @ 95% (95w)
- Active 1 min @ 120% (120w)
- Active 3 min @ 100% (100w)
- Active 5 min @ 40% (40w)
- Active 3 min @ 90% (90w)
- Active 30 sec @ 130% (130w)
- Active 2 min @ 92% (92w)
- Active 30 sec @ 130% (130w)
- Active 1 min @ 95% (95w)
- Active 30 sec @ 135% (135w)
- Active 1:30 min @ 100% (100w)
- Active 4 min @ 40% (40w)
- Active 2 min @ 95% (95w)
- Active 2 min @ 105% (105w)
- Active 2 min @ 90% (90w)
- Active 2 min @ 110% (110w)
- Active 1 min @ 100% (100w)
- Active 3:30 min @ 40% (40w)
- Active 2 min @ 95% (95w)
- Active 30 sec @ 130% (130w)
- Active 1:30 min @ 90% (90w)
- Active 30 sec @ 140% (140w)
- Active 1 min @ 88% (88w)
- Active 30 sec @ 130% (130w)
- Active 1 min @ 94% (94w)
- Active 30 sec @ 125% (125w)
- Active 1:30 min @ 100% (100w)
- Active 3 min @ 40% (40w)