Endurance w. tempo efforts and sprints

• Cycling
• 3h 25mTime
• 234Stress
• 0.83Intensity
• 20Popularity

About this workout

This workout features intense anaerobic sprints with 15-second efforts at 350% FTP, ideal for building the kick you need for rolling sprints and hill sprints. It’s a perfect blend of endurance and brutal power, helping you improve your closing speed during races or group rides.

Workout structure

• 20 min @ 50-80% (50-80w)
• 60 min @ 70% (70w)
• 20 min @ 83% (83w)
• 15 min @ 70% (70w)
• 20 min @ 83% (83w)
• 10 min @ 65% (65w)
• 5X
  • 15 sec @ 350% (350w)
  • 9:45 min @ 65% (65w)
• Rest 15 sec @ 350% (350w)
• 10 min @ 50% (50w)