DYNAMIC FORCE #6

• Cycling
• 1h 45mTime
• 83Stress
• 0.69Intensity
• 20Popularity

About this workout

Dynamic Force #6 is designed to push your limits with intense 30-second efforts at 120% FTP, building your top-end aerobic capacity for those crucial moments when the road steepens or a sprint is needed. This workout is perfect for enhancing your performance in time trials and competitive group rides, ensuring you have the power to respond when it counts.

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)
• 3X
  • 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 @ 46% (46w)
• 2 min @ 64% (64w)
• 2 min @ 69% (69w)
• 4 min @ 74% (74w)
• 1 min @ 46% (46w)
• 2 min @ 75% (75w)
• 2 min @ 64% (64w)
• 2 min @ 69% (69w)
• 4 min @ 74% (74w)
• 30 sec @ 44% (44w)
• 2 min @ 75% (75w)
• 2 min @ 64% (64w)
• 2 min @ 69% (69w)
• 4 min @ 74% (74w)
• 2 min @ 75% (75w)
• 1 min @ 51% (51w)
• 4X
  • 2 min @ 64% (64w)
  • 2 min @ 69% (69w)
  • 4 min @ 74% (74w)
  • 2 min @ 75% (75w)
• 2 min @ 64% (64w)
• 2 min @ 69% (69w)
• 2:30 min @ 50% (50w)
• 5 min @ 40% (40w)