Endurance

DYNAMIC FORCE #5

  • Cycling
  • 1h 30mTime
  • 56Stress
  • 0.61Intensity
  • 55Popularity

About this workout

Dynamic Force #5 combines solid endurance work with short bursts of intensity, featuring 2×30 seconds at 120% FTP to fire up your legs. This session is great for building your aerobic engine while also preparing for those gnarly moments in group rides or races when you need to kick it up a notch.

Bjmck

Workout structure

  • 4 min @ 40% (40w)
  • 3 min @ 55% (55w)
  • 2 min @ 65% (65w)
  • 1 min @ 75% (75w)
  • 15 sec @ 100% (100w)
  • 45 sec @ 60% (60w)
  • 1 min @ 40% (40w)
  • 2X
    • 30 sec @ 120% (120w) 60 rpm
    • 1:30 min @ 40% (40w) 50-100 rpm
  • 30 sec @ 120% (120w) 60 rpm
  • 1:30 min @ 50% (50w) 50-100 rpm
  • 5 min @ 55% (55w)
  • 5 min @ 62% (62w)
  • 5 min @ 64% (64w)
  • 2 min @ 60% (60w)
  • 5 min @ 62% (62w)
  • 1 min @ 74% (74w)
  • 5 min @ 60% (60w)
  • 1 min @ 69% (69w)
  • 5 min @ 55% (55w)
  • 5 min @ 62% (62w)
  • 5 min @ 64% (64w)
  • 2 min @ 60% (60w)
  • 5 min @ 62% (62w)
  • 1 min @ 74% (74w)
  • 5 min @ 60% (60w)
  • 1 min @ 69% (69w)
  • 5 min @ 55% (55w)
  • 4 min @ 50% (50w)
  • 5 min @ 40% (40w)