flat race boosting

• Cycling
• 2h 0mTime
• 157Stress
• 0.88Intensity
• 105Popularity

About this workout

This workout features hard efforts with 4 sets of 3 minutes at 100% FTP, targeting your anaerobic capacity to boost your finishing kick and sprinting power. Perfect for sharpening your race day performance and closing gaps during flat races.

Workout structure

• 10 min @ 40-70% (40-70w)
• 2 min @ 80% (80w)
• 2 min @ 90% (90w)
• 2 min @ 100% (100w)
• 2 min @ 40% (40w)
• 4X
  • 3 min @ 100% (100w)
  • 1 min @ 110% (110w)
  • 30 sec @ 125% (125w)
  • 3 min @ 40% (40w)
• 5X
  • 15 sec @ 150% (150w)
  • 2 min @ 110-100% (110-100w)
  • 2 min @ 40% (40w)
• 4X
  • 1 min @ 110% (110w)
  • 1 min @ 70% (70w)
• 1 min @ 110% (110w)
• 5 min @ 90% (90w)
• 5X
  • 1 min @ 70% (70w)
  • 1 min @ 110% (110w)
• 5 min @ 90% (90w)
• 3 min @ 40% (40w)
• 11X
  • 12 sec @ 150% (150w)
  • 12 sec @ 40% (40w)
• 12 sec @ 150% (150w)
• 1 min @ 40% (40w)
• 13X
  • 12 sec @ 150% (150w)
  • 12 sec @ 40% (40w)
• 8 min @ 70-40% (70-40w)