DYNAMIC FORCE #10 - 90min
- Cycling
- 1h 30mTime
- 69Stress
- 0.68Intensity
- 45Popularity
About this workout
This workout features intense bursts of 30 seconds at 120% FTP, designed to push your aerobic ceiling and enhance your power for those critical moments in a race or group ride. Perfect for developing the kick needed to close gaps or respond to surges, this session is a must for any serious cyclist looking to sharpen their VO2 max.
Workout structure
- Warm-Up 5 min @ 40% (40w)
- Warm-Up 2 min @ 50% (50w)
- Warm-Up 2 min @ 60% (60w)
- Warm-Up 2 min @ 65% (65w)
- Warm-Up 1 min @ 75% (75w)
- Warm-Up 15 sec @ 100% (100w)
- Warm-Up 45 sec @ 60% (60w)
- Warm-Up 1 min @ 40% (40w)
- Warm-Up 2 min @ 50% (50w)
- Warm-Up 2 min @ 60% (60w)
- Warm-Up 2 min @ 65% (65w)
- Warm-Up 1 min @ 75% (75w)
- Warm-Up 15 sec @ 100% (100w)
- Warm-Up 45 sec @ 60% (60w)
- Warm-Up 1 min @ 40% (40w)
- 3X
- 30 sec @ 120% (120w) 50-60 rpm
- 1:30 min @ 40% (40w) 50-100 rpm
- 3 min @ 40% (40w) 50-100 rpm
- 3X
- 30 sec @ 120% (120w) 50-60 rpm
- 1:30 min @ 40% (40w) 50-100 rpm
- 3 min @ 40% (40w) 50-100 rpm
- 3X
- 30 sec @ 120% (120w) 50-60 rpm
- 1:30 min @ 40% (40w) 50-100 rpm
- 2 min @ 50% (50w) 50-100 rpm
- 1 min @ 51% (51w)
- 2 min @ 69% (69w)
- 2 min @ 74% (74w)
- 2 min @ 77% (77w)
- 1 min @ 51% (51w)
- 2 min @ 80% (80w)
- 2 min @ 69% (69w)
- 2 min @ 74% (74w)
- 2 min @ 77% (77w)
- 30 sec @ 49% (49w)
- 2 min @ 80% (80w)
- 2 min @ 69% (69w)
- 2 min @ 74% (74w)
- 2:30 min @ 77% (77w)
- 2 min @ 80% (80w)
- 1 min @ 55% (55w)
- 2 min @ 69% (69w)
- 2 min @ 74% (74w)
- 3 min @ 77% (77w)
- 1 min @ 50% (50w)
- Cooldown 5 min @ 40% (40w)