W7 FTP90 + 30/30

• Cycling
• 50mTime
• 59Stress
• 0.84Intensity
• 35Popularity

About this workout

This workout packs a punch with 10 intervals of 50 seconds at 90% FTP, perfect for building your raw sprinting power and lactate tolerance, essential for closing gaps and making those race-winning moves. It's a great addition to your training arsenal for those moments when you need that extra kick, whether in a group ride or tackling a tough finish.

Workout structure

• Active 3 min @ 45% (45w) 85 rpm
• Active 3 min @ 55% (55w) 85 rpm
• Active 3 min @ 65% (65w) 85 rpm
• Active 3 min @ 75% (75w) 105 rpm
• Active 5 min @ 90% (90w) 80 rpm
• Active 3 min @ 55% (55w) 85 rpm
• 10X
  • Active 50 sec @ 90% (90w) 85 rpm
  • Rest 10 sec @ 135% (135w) 110 rpm
• Active 3 min @ 55% (55w) 85 rpm
• 5X
  • Active 30 sec @ 130% (130w) 100 rpm
  • Rest 30 sec @ 45% (45w) 65 rpm
• Active 3 min @ 45% (45w) 85 rpm
• 5X
  • Active 30 sec @ 130% (130w) 100 rpm
  • Rest 30 sec @ 45% (45w) 65 rpm
• Cooldown 4 min @ 50-30% (50-30w)