Endurance

DYNAMIC FORCE #5 - no ramp

  • Cycling
  • 3h 0mTime
  • 132Stress
  • 0.66Intensity
  • 35Popularity

About this workout

This endurance workout features a classic main set of 2×30 seconds at 120% FTP, perfect for developing raw power while maintaining aerobic engine building. It's a staple for those looking to stretch out climbs or prepare for ramp tests without overdoing it on intensity.

abulte

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
  • 1 min @ 50% (50w)
  • 2X
    • 30 sec @ 60% (60w)
  • 10 min @ 70% (70w)
  • 5 min @ 65% (65w)
  • 10 min @ 75% (75w)
  • 5 min @ 65% (65w)
  • 1 min @ 50% (50w)
  • 5X
    • 2 min @ 72% (72w)
    • 2 min @ 55% (55w)
  • 5 min @ 70% (70w)
  • 5 min @ 65% (65w)
  • 5 min @ 60% (60w)
  • 2 min @ 55% (55w)
  • 2X
    • 30 sec @ 60% (60w)
  • 10 min @ 70% (70w)
  • 5 min @ 65% (65w)
  • 10 min @ 75% (75w)
  • 5 min @ 65% (65w)
  • 2X
    • 2 min @ 72% (72w)
    • 2 min @ 55% (55w)
  • 2 min @ 72% (72w)
  • 30 sec @ 48% (48w)
  • 2X
    • 2 min @ 55% (55w)
    • 2 min @ 72% (72w)
  • 2 min @ 55% (55w)
  • 5 min @ 70% (70w)
  • 5 min @ 65% (65w)
  • 5 min @ 60% (60w)
  • 30 sec @ 60% (60w)
  • 30 sec @ 48% (48w)
  • 10 min @ 70% (70w)
  • 5 min @ 65% (65w)
  • 4:30 min @ 50% (50w)
  • 5 min @ 40% (40w)