DYNAMIC FORCE #9 - Day3

• Cycling
• 1hTime
• 41Stress
• 0.64Intensity
• 26Popularity

About this workout

Dynamic Force #9 Day 3 focuses on explosive efforts with 30-second intervals at 120% FTP, ideal for boosting your aerobic ceiling and raw sprinting power. This workout is perfect for those looking to enhance their performance in group rides or competitive situations where quick bursts are needed.

Workout structure

• Warm-Up 6 min @ 40% (40w)
• Warm-Up 4 min @ 50% (50w)
• Warm-Up 3 min @ 60% (60w)
• Warm-Up 2 min @ 65% (65w)
• Warm-Up 1 min @ 75% (75w)
• Warm-Up 15 sec @ 100% (100w)
• Warm-Up 45 sec @ 60% (60w)
• Warm-Up 1 min @ 40% (40w)
• 5X
  • 30 sec @ 120% (120w) 50-60 rpm
  • 1:30 min @ 40% (40w) 50-100 rpm
• 3 min @ 40% (40w) 50-100 rpm
• 5X
  • 30 sec @ 120% (120w) 50-60 rpm
  • 1:30 min @ 40% (40w) 50-100 rpm
• 3 min @ 50% (50w) 50-100 rpm
• 5 min @ 59% (59w)
• 5 min @ 65% (65w)
• 1 min @ 50% (50w)
• Cooldown 5 min @ 40% (40w)