EXN 2025 OutSeason Week 11 Day 2 L1
- Cycling
- 1hTime
- 56Stress
- 0.75Intensity
- 21Popularity
About this workout
This workout features 15 bursts of 30 seconds at 120% FTP, perfect for building the top-end punch needed for race kicks or closing gaps in a group ride. A solid day trainer to elevate your aerobic ceiling while improving your capacity for when the road steepens.
Workout structure
- Warm-Up 5 min @ 50-75% (50-75w)
- Active 30 sec @ 60% (60w)
- Active 5 min @ 80% (80w)
- Active 30 sec @ 80-100% (80-100w)
- Active 30 sec @ 100% (100w)
- Active 1 min @ 50% (50w)
- Active 30 sec @ 125% (125w)
- Active 2 min @ 50% (50w)
- Active 30 sec @ 120% (120w) 100 rpm
- Rest 30 sec @ 50% (50w)
- Active 30 sec @ 120% (120w) 95 rpm
- Rest 30 sec @ 50% (50w)
- Active 30 sec @ 120% (120w) 100 rpm
- Rest 30 sec @ 50% (50w)
- Active 30 sec @ 120% (120w) 95 rpm
- Rest 30 sec @ 50% (50w)
- Active 30 sec @ 120% (120w) 100 rpm
- Rest 30 sec @ 50% (50w)
- Active 4 min @ 50% (50w)
- Active 30 sec @ 120% (120w) 105 rpm
- Rest 30 sec @ 50% (50w)
- Active 30 sec @ 120% (120w) 100 rpm
- Rest 30 sec @ 50% (50w)
- Active 30 sec @ 120% (120w) 95 rpm
- Rest 30 sec @ 50% (50w)
- Active 30 sec @ 120% (120w) 105 rpm
- Rest 30 sec @ 50% (50w)
- Active 30 sec @ 120% (120w) 95 rpm
- Rest 4 min @ 50% (50w)
- 30 sec @ 120% (120w) 105 rpm
- 30 sec @ 50% (50w)
- 30 sec @ 120% (120w) 100 rpm
- 30 sec @ 50% (50w)
- 30 sec @ 120% (120w) 95 rpm
- 30 sec @ 50% (50w)
- 30 sec @ 120% (120w) 105 rpm
- 30 sec @ 50% (50w)
- 30 sec @ 120% (120w) 95 rpm
- 4 min @ 50% (50w)
- 1 min @ 50-70% (50-70w)
- 4 min @ 70% (70w)
- 1 min @ 70-50% (70-50w)
- 1 min @ 50% (50w)
- 1 min @ 50% (50w)
- 1 min @ 50-65% (50-65w)
- 7 min @ 65% (65w)
- 1 min @ 65-50% (65-50w)
- 2 min @ 50% (50w)