Tempo

Flash Burn

  • Cycling
  • 27mTime
  • 29Stress
  • 0.79Intensity
  • 45Popularity

About this workout

Flash Burn is a solid tempo workout designed to boost your aerobic durability while keeping you just below threshold. Perfect for those mid-week sessions when you need to stretch out your endurance without overcooking for the weekend's group ride.

Steve UCY

Workout structure

  • Warm-Up 4 min @ 60-70% (60-70w) 95 rpm
  • Active 40 sec @ 75% (75w)
  • Active 20 sec @ 85% (85w)
  • Active 10 sec @ 100% (100w)
  • Active 10 sec @ 75% (75w)
  • Active 10 sec @ 100% (100w)
  • Active 20 sec @ 85% (85w)
  • Active 40 sec @ 75% (75w)
  • Active 1 min @ 65% (65w) 80 rpm
  • Active 40 sec @ 80% (80w)
  • Active 20 sec @ 90% (90w)
  • Active 10 sec @ 105% (105w)
  • Active 10 sec @ 65% (65w) 80 rpm
  • Active 10 sec @ 105% (105w)
  • Active 20 sec @ 90% (90w)
  • Active 40 sec @ 80% (80w)
  • Active 1 min @ 65% (65w) 80 rpm
  • Active 40 sec @ 85% (85w)
  • Active 20 sec @ 95% (95w)
  • Active 10 sec @ 110% (110w)
  • Active 10 sec @ 65% (65w)
  • Active 10 sec @ 110% (110w)
  • Active 20 sec @ 95% (95w)
  • Active 40 sec @ 85% (85w)
  • Active 1 min @ 65% (65w) 80 rpm
  • Active 40 sec @ 75% (75w)
  • Active 20 sec @ 85% (85w)
  • Active 10 sec @ 100% (100w)
  • Active 10 sec @ 65% (65w)
  • Active 10 sec @ 100% (100w)
  • Active 20 sec @ 85% (85w)
  • Active 40 sec @ 75% (75w)
  • Active 1 min @ 65% (65w) 80 rpm
  • Active 40 sec @ 80% (80w)
  • Active 20 sec @ 90% (90w)
  • Active 10 sec @ 105% (105w)
  • Active 10 sec @ 65% (65w) 80 rpm
  • Active 10 sec @ 105% (105w)
  • Active 20 sec @ 90% (90w)
  • Active 40 sec @ 80% (80w)
  • Active 1 min @ 65% (65w) 80 rpm
  • Active 40 sec @ 85% (85w)
  • Active 20 sec @ 95% (95w)
  • Active 10 sec @ 110% (110w)
  • Active 10 sec @ 65% (65w) 80 rpm
  • Active 10 sec @ 110% (110w)
  • Active 20 sec @ 95% (95w)
  • Active 40 sec @ 85% (85w)
  • Cooldown 3 min @ 75-65% (75-65w) 90 rpm