F4-B1

• Cycling
• 1h 30mTime
• 165Stress
• 1.05Intensity
• 26Popularity

About this workout

This brutal anaerobic workout features intense 30-second efforts at 200% FTP, designed to build your top-end punch and lactate tolerance. Perfect for closing gaps during group rides or putting in a devastating kick at the finish line.

Workout structure

• 30 min @ 65% (65w)
• 9X
  • 30 sec @ 200% (200w)
  • 30 sec @ 65% (65w)
• 30 sec @ 200% (200w)
• 10 min @ 65% (65w)
• 9X
  • 30 sec @ 200% (200w)
  • 30 sec @ 65% (65w)
• 30 sec @ 200% (200w)
• 31 min @ 65% (65w)