EXN 2025 OutSeason Week 12 Day 2
- Cycling
- 1hTime
- 64Stress
- 0.80Intensity
- 31Popularity
About this workout
This intense session features powerful 30-second efforts at 120% FTP, designed to raise the top of your aerobic engine and push your limits. Perfect for those looking to boost their capacity for when the road kicks up, it fits seamlessly into your day trainer routine.
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 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
- Active 4 min @ 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 30 sec @ 50% (50w)
- Active 30 sec @ 120% (120w) 90 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
- 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
- 2X
- 30 sec @ 50% (50w)
- 30 sec @ 120% (120w) 95 rpm
- 30 sec @ 50% (50w)
- 30 sec @ 120% (120w) 90 rpm
- 4 min @ 50% (50w)
- 2 min @ 50-70% (50-70w)
- 4:30 min @ 70% (70w)
- 2 min @ 70-50% (70-50w)
- 2 min @ 50% (50w)