DYNAMIC FORCE #9 +1

• Cycling
• 1hTime
• 56Stress
• 0.75Intensity
• 45Popularity

About this workout

Dynamic Force #9 +1 packs a punch with 13 hard-hitting 30-second efforts at 120% FTP, perfect for building your aerobic ceiling and preparing for those steep climbs. This workout is ideal for cyclists looking to improve their performance in time trials or push through race kicks when it counts.

Workout structure

• Warm-Up 2 min @ 45% (45w)
• Warm-Up 2 min @ 55% (55w)
• Warm-Up 2 min @ 60% (60w)
• Warm-Up 2 min @ 65% (65w)
• Warm-Up 1 min @ 75% (75w)
• Warm-Up 30 sec @ 100% (100w)
• Warm-Up 45 sec @ 80% (80w)
• Warm-Up 1 min @ 60% (60w)
• 5X
  • 30 sec @ 120% (120w) 50-60 rpm
  • 1:30 min @ 60% (60w)
• 30 sec @ 60% (60w)
• 5X
  • 30 sec @ 120% (120w) 50-60 rpm
  • 1:30 min @ 60% (60w)
• 30 sec @ 60% (60w)
• 3X
  • 30 sec @ 120% (120w) 50-60 rpm
  • 1:30 min @ 60% (60w)
• 30 sec @ 120% (120w) 50-60 rpm
• 1:30 min @ 60% (60w)
• 30 sec @ 120% (120w) 50-60 rpm
• 1:30 min @ 60% (60w)
• Cooldown 2 min @ 50% (50w)
• 2 min @ 55% (55w)
• 2 min @ 60% (60w)
• 2 min @ 65% (65w)
• 1 min @ 75% (75w)
• 30 sec @ 100% (100w)
• 45 sec @ 80% (80w)
• 1 min @ 60% (60w)
• 2 min @ 55% (55w)
• 2 min @ 50% (50w)
• 2:30 min @ 45% (45w)