Endurance with Sprints

• Cycling
• 1h 30mTime
• 136Stress
• 0.95Intensity
• 422Popularity

About this workout

This workout features rolling sprints with short bursts at 500% FTP, designed to sharpen your speed while maintaining a recovery effort. Perfect for keeping your legs fresh and ready for tomorrow's big ride or hill sprints, it's an essential part of any serious cyclist's routine.

Workout structure

• 15 min @ 50-70% (50-70w)
• 3X
  • 10 sec @ 500% (500w)
  • 3 min @ 40% (40w)
• 10 sec @ 500% (500w)
• 5 min @ 40-65% (40-65w)
• 20 min @ 65% (65w)
• 3X
  • 10 sec @ 500% (500w)
  • 3 min @ 40% (40w)
• 10 sec @ 500% (500w)
• 30:38 min @ 50% (50w)