Endurance with 15" Sprints

• Cycling
• 1h 3mTime
• 69Stress
• 0.81Intensity
• 145Popularity

About this workout

This workout combines endurance with explosive 15-second sprints at 250% FTP, perfect for building that top-end punch needed for race kicks and breakaways. It's a great way to boost your anaerobic capacity while maintaining steady aerobic efforts, making it a solid choice for those mid-week rides.

Workout structure

• Warm-Up 7 min @ 40-60% (40-60w)
• 3X
  • Active 3 min @ 50% (50w)
  • Rest 15 sec @ 250% (250w)
• Active 4 min @ 40% (40w)
• 3X
  • Active 3 min @ 50% (50w)
  • Rest 15 sec @ 250% (250w)
• Active 4 min @ 40% (40w)
• 3X
  • Active 3 min @ 50% (50w)
  • Rest 15 sec @ 250% (250w)
• Active 4 min @ 40% (40w)
• 3X
  • Active 3 min @ 50% (50w)
  • Rest 15 sec @ 250% (250w)
• Active 5 min @ 40% (40w)