Elisa 3

• Cycling
• 50mTime
• 48Stress
• 0.76Intensity
• 16Popularity

About this workout

Elisa 3 features a punishing main set of 3 sets of 2 x 30 seconds at 130% FTP, designed to build your kick for closing gaps and boosting lactate tolerance. Perfect for sharpening your sprinting power ahead of group rides or race-day breakaways, this workout is a classic for developing that top-end punch.

Workout structure

• 2 min @ 50% (50w) 85 rpm
• 2 min @ 55% (55w) 90 rpm
• 2 min @ 60% (60w) 90 rpm
• 2 min @ 65% (65w) 95 rpm
• 2 min @ 70% (70w) 95 rpm
• 2 min @ 75% (75w) 100 rpm
• 2 min @ 80% (80w) 90 rpm
• 1 min @ 50% (50w) 90 rpm
• 1 min @ 80% (80w) 70 rpm
• 1 min @ 80% (80w) 80 rpm
• 1 min @ 80% (80w) 90 rpm
• 1 min @ 80% (80w) 100 rpm
• 2 min @ 55% (55w) 85 rpm
• 2X
  • 30 sec @ 130% (130w) 85 rpm
  • 30 sec @ 40% (40w) 75 rpm
• 2 min @ 55% (55w) 90 rpm
• 1 min @ 90% (90w) 70 rpm
• 1 min @ 90% (90w) 80 rpm
• 1 min @ 90% (90w) 90 rpm
• 1 min @ 90% (90w) 100 rpm
• 2 min @ 55% (55w) 85 rpm
• 2X
  • 30 sec @ 130% (130w) 85 rpm
  • 30 sec @ 40% (40w) 75 rpm
• 1 min @ 95% (95w) 70 rpm
• 1 min @ 95% (95w) 80 rpm
• 1 min @ 95% (95w) 90 rpm
• 1 min @ 95% (95w) 100 rpm
• 2 min @ 55% (55w) 85 rpm
• 2X
  • 30 sec @ 130% (130w) 85 rpm
  • 30 sec @ 40% (40w) 75 rpm
• 2 min @ 55% (55w) 90 rpm
• 3 min @ 60% (60w) 90 rpm
• 2 min @ 55% (55w) 85 rpm
• 2 min @ 50% (50w) 85 rpm