DYNAMIC FORCE #8 - Copiar

• Cycling
• 1h 30mTime
• 69Stress
• 0.68Intensity
• 41Popularity

About this workout

This workout features high-intensity efforts with 30-second bursts at 120% FTP, designed to push your aerobic ceiling and enhance your capacity for those steep climbs or race kicks. Perfect for building the power needed to respond quickly in competitive situations, it’s a staple for any serious cyclist looking to improve their performance.

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)
• 4X
  • 30 sec @ 120% (120w) 60 rpm
  • 1:30 min @ 40% (40w) 50-100 rpm
• 3 min @ 40% (40w) 50-100 rpm
• 4X
  • 30 sec @ 120% (120w) 60 rpm
  • 1:30 min @ 40% (40w) 50-100 rpm
• 3 min @ 50% (50w) 50-100 rpm
• 5 min @ 69% (69w)
• 2 min @ 76% (76w)
• 5 min @ 64% (64w)
• 2 min @ 74% (74w)
• 5 min @ 73% (73w)
• 3 min @ 72% (72w)
• 5 min @ 64% (64w)
• 1 min @ 59% (59w)
• 5 min @ 69% (69w)
• 2 min @ 76% (76w)
• 5 min @ 64% (64w)
• 2 min @ 74% (74w)
• 5 min @ 73% (73w)
• 3 min @ 72% (72w)
• 1 min @ 50% (50w)
• 5 min @ 40% (40w)