Diminishing kms, 50-150/tempo/endurance

• Cycling
• 3h 36mTime
• 219Stress
• 0.78Intensity
• 190Popularity

About this workout

This anaerobic workout features a main set of sharp 15-second efforts at 150% FTP, perfect for building your kick to close gaps or power through race kicks. It’s an ideal blend for those looking to elevate their performance while maintaining tempo endurance, making it a staple for mid-week training or tough group rides.

Workout structure

• 30 min @ 60% (60w)
• 15 sec @ 130% (130w)
• 1:15 min @ 60% (60w)
• 30 sec @ 115% (115w)
• 1 min @ 60% (60w)
• 1 min @ 100% (100w)
• 5 min @ 40% (40w)
• 10 sec @ 200% (200w)
• 1:20 min @ 75% (75w)
• 20 sec @ 150% (150w)
• 1:10 min @ 70% (70w)
• 30 sec @ 145% (145w)
• 1 min @ 65% (65w)
• 40 sec @ 140% (140w)
• 50 sec @ 60% (60w)
• 50 sec @ 135% (135w)
• 40 sec @ 55% (55w)
• 1 min @ 130% (130w)
• 30 sec @ 50% (50w)
• 1:10 min @ 125% (125w)
• 20 sec @ 45% (45w)
• 1:20 min @ 120% (120w)
• 10 sec @ 40% (40w)
• 1:30 min @ 115% (115w)
• 5 min @ 40% (40w)
• 1:30 min @ 115% (115w)
• 10 sec @ 40% (40w)
• 1:20 min @ 120% (120w)
• 20 sec @ 45% (45w)
• 1:10 min @ 125% (125w)
• 30 sec @ 50% (50w)
• 1 min @ 130% (130w)
• 40 sec @ 55% (55w)
• 50 sec @ 135% (135w)
• 50 sec @ 60% (60w)
• 40 sec @ 140% (140w)
• 1 min @ 65% (65w)
• 30 sec @ 145% (145w)
• 1:10 min @ 70% (70w)
• 20 sec @ 150% (150w)
• 1:20 min @ 75% (75w)
• 10 sec @ 200% (200w)
• 5 min @ 40% (40w)
• 10X
  • 15 sec @ 50% (50w)
  • 15 sec @ 150% (150w)
• 5 min @ 85% (85w)
• 10X
  • 15 sec @ 50% (50w)
  • 15 sec @ 150% (150w)
• 5 min @ 85% (85w)
• 120 min @ 65% (65w)