GCN 30 min Short Sharp Efforts

• Cycling
• 30mTime
• 43Stress
• 0.93Intensity
• 145Popularity

About this workout

This workout features intense short sharp efforts designed to raise your aerobic ceiling with 90-second intervals at 95% FTP, perfect for boosting your performance in climbs and race kicks. Incorporate this session into your training to build the capacity needed for those gnarly moments when the pace picks up.

Workout structure

• 5:4 min @ 30-125% (30-125w)
• 1 min @ 30-40% (30-40w)
• 4X
  • 1:30 min @ 95-125% (95-125w)
  • 30 sec @ 30-40% (30-40w)
• 1:30 min @ 95-125% (95-125w)
• 2 min @ 30-40% (30-40w)
• 4X
  • 1:30 min @ 95-125% (95-125w)
  • 30 sec @ 30-40% (30-40w)
• 1:30 min @ 95-125% (95-125w)
• 3:2 min @ 30-40% (30-40w)