Endurance #4

• Cycling
• 1h 3mTime
• 62Stress
• 0.77Intensity
• 71Popularity

About this workout

This workout features a gnarly main set of five 30-second efforts at 89% FTP, perfect for building that kick to close gaps and developing raw sprinting power. Ideal for race scenarios or when you need that top-end punch for breakaways, it packs a serious punch in just over an hour.

Workout structure

• 1:15 min @ 45% (45w)
• 1:15 min @ 56% (56w)
• 1:15 min @ 64% (64w)
• 1:15 min @ 75% (75w)
• 5X
  • 30 sec @ 65% (65w)
  • 30 sec @ 89% (89w)
• 3 min @ 50% (50w)
• 30 sec @ 125% (125w)
• 2 min @ 55% (55w)
• 2 min @ 61% (61w)
• 2 min @ 65% (65w)
• 2 min @ 69% (69w)
• 2 min @ 75% (75w)
• 4X
  • 15 sec @ 150% (150w)
  • 5 min @ 76% (76w)
• 1 min @ 75% (75w)
• 1 min @ 63% (63w)
• 1 min @ 50% (50w)
• 30 sec @ 125% (125w)
• 3:20 min @ 90% (90w)
• 3:20 min @ 83% (83w)
• 3:20 min @ 76% (76w)
• 1:15 min @ 75% (75w)
• 1:15 min @ 64% (64w)
• 1:15 min @ 56% (56w)
• 1:15 min @ 45% (45w)