Gazump 90 + Sprints

• Cycling
• 1h 30mTime
• 99Stress
• 0.81Intensity
• 15Popularity

About this workout

This workout features a gnarly main set of 3-minute intervals at 90% FTP, perfect for building that raw sprinting power and lactate tolerance needed for rolling sprints and sharp race kicks. Ideal for cyclists looking to boost their anaerobic capacity and improve performance during those intense moments on the road.

Workout structure

• Warm-Up 7 min @ 40% (40w)
• Warm-Up 3 min @ 60% (60w)
• 1 min @ 60% (60w)
• 3X
  • 3 min @ 90% (90w)
  • 3 min @ 75% (75w)
• 3 min @ 90% (90w)
• 5 sec @ 100% (100w)
• 15 sec @ 150% (150w)
• 1 min @ 65% (65w)
• 3 min @ 75% (75w)
• 3 min @ 90% (90w)
• 3 min @ 75% (75w)
• 5 sec @ 100% (100w)
• 15 sec @ 150% (150w)
• 3 min @ 90% (90w)
• 30 sec @ 58% (58w)
• 3 min @ 75% (75w)
• 4 min @ 90% (90w)
• 5 sec @ 100% (100w)
• 15 sec @ 150% (150w)
• 3 min @ 75% (75w)
• 3 min @ 90% (90w)
• 3 min @ 75% (75w)
• 1 min @ 65% (65w)
• 5 sec @ 100% (100w)
• 15 sec @ 150% (150w)
• 3 min @ 90% (90w)
• 3 min @ 75% (75w)
• 4 min @ 90% (90w)
• 5 sec @ 100% (100w)
• 15 sec @ 150% (150w)
• 3 min @ 75% (75w)
• 3 min @ 90% (90w)
• 3 min @ 75% (75w)
• 1:51 min @ 50% (50w)
• Cooldown 5 min @ 40% (40w)