E AC 80m 84tss .79if

• Cycling
• 1h 20mTime
• 84Stress
• 0.79Intensity
• 910Popularity

About this workout

This workout features a gnarly main set of 5 × 30 seconds at an intense 80.1% FTP, perfect for building that explosive kick to close gaps or launch a breakaway. It's a classic choice for riders looking to enhance their raw sprinting power and lactate tolerance without overcooking their legs.

Workout structure

• 5 min @ 52% (52w)
• 5X
  • 30 sec @ 80% (80w)
  • Rest 30 sec @ 59% (59w)
• 2 min @ 51% (51w)
• 4 min @ 80% (80w)
• 2 min @ 51% (51w)
• 4 min @ 73% (73w)
• 20 sec @ 192% (192w)
• 4 min @ 73% (73w)
• 25 sec @ 174% (174w)
• 4 min @ 73% (73w)
• 35 sec @ 157% (157w)
• 3:40 min @ 49% (49w)
• 4 min @ 80% (80w)
• 2 min @ 51% (51w)
• 4 min @ 73% (73w)
• 20 sec @ 192% (192w)
• 4 min @ 73% (73w)
• 25 sec @ 174% (174w)
• 4 min @ 73% (73w)
• 35 sec @ 157% (157w)
• 3:40 min @ 49% (49w)
• 4 min @ 80% (80w)
• 2 min @ 51% (51w)
• 12 min @ 73% (73w)
• 4 min @ 49% (49w)