EPI ULT #4 113-123-140

• Cycling
• 59mTime
• 63Stress
• 0.91Intensity
• 35Popularity

About this workout

This workout features a gnarly main set of 3 sets of 3 × 40 seconds at 113% FTP, designed to build that top-end punch and raw sprinting power needed to close gaps during critical moments. Perfect for sharpening your kick for races or tough group ride scenarios, it delivers a brutal challenge that pays off when the pressure is on.

Workout structure

• 1 min @ 60% (60w)
• 1 min @ 65% (65w)
• 3 min @ 75% (75w)
• 3X
  • 30 sec @ 50% (50w)
  • 30 sec @ 100% (100w)
• 30 sec @ 50% (50w)
• 1 min @ 50% (50w)
• 3X
  • 40 sec @ 113% (113w)
  • 20 sec @ 80% (80w)
• 2 min @ 50% (50w)
• 3X
  • 40 sec @ 113% (113w)
  • 20 sec @ 80% (80w)
• 2 min @ 50% (50w)
• 3X
  • 40 sec @ 113% (113w)
  • 20 sec @ 80% (80w)
• 2 min @ 50% (50w)
• 3X
  • 30 sec @ 123% (123w)
  • 30 sec @ 80% (80w)
• 2 min @ 50% (50w)
• 3X
  • 30 sec @ 123% (123w)
  • 30 sec @ 80% (80w)
• 2 min @ 50% (50w)
• 3X
  • 30 sec @ 123% (123w)
  • 30 sec @ 80% (80w)
• 2 min @ 50% (50w)
• 3X
  • 20 sec @ 140% (140w)
  • 40 sec @ 80% (80w)
• 2 min @ 50% (50w)
• 3X
  • 20 sec @ 140% (140w)
  • 40 sec @ 80% (80w)
• 2 min @ 50% (50w)
• 3X
  • 20 sec @ 140% (140w)
  • 40 sec @ 80% (80w)
• 7 min @ 50% (50w)