GCN 40 min Drop Ollie

• Cycling
• 40mTime
• 49Stress
• 0.86Intensity
• 120Popularity

About this workout

This gnarly set of 3 × 25 seconds at 135% FTP with brief recoveries is designed to build your top-end punch and lactate tolerance for those crucial moments when you need to close gaps or launch a breakaway. Perfect for pushing your limits in high-intensity efforts like group rides and races, this workout packs a serious punch in just 40 minutes.

Workout structure

• 2:3 min @ 20-30% (20-30w)
• 1 min @ 30-55% (30-55w)
• 1 min @ 20-30% (20-30w)
• 1 min @ 30-55% (30-55w)
• 30 sec @ 75-80% (75-80w)
• 30 sec @ 80-91% (80-91w)
• 1 min @ 91-100% (91-100w)
• 1 min @ 100-110% (100-110w)
• 30 sec @ 110-135% (110-135w)
• 30 sec @ 135-155% (135-155w)
• 2 min @ 20-30% (20-30w)
• 1 min @ 55-60% (55-60w)
• 30 sec @ 60-70% (60-70w)
• 30 sec @ 70-80% (70-80w)
• 1 min @ 80-90% (80-90w)
• 1 min @ 91-100% (91-100w)
• 30 sec @ 100-110% (100-110w)
• 30 sec @ 110-135% (110-135w)
• 30 sec @ 135-155% (135-155w)
• 1:30 min @ 55-60% (55-60w)
• 5 min @ 20-30% (20-30w)
• 20 sec @ 70-80% (70-80w)
• 20 sec @ 80-90% (80-90w)
• 20 sec @ 90-100% (90-100w)
• 20 sec @ 100-110% (100-110w)
• 20 sec @ 115-125% (115-125w)
• 20 sec @ 135-155% (135-155w)
• 3 min @ 20-30% (20-30w)
• 3X
  • 25 sec @ 135-155% (135-155w)
  • 10 sec @ 20-30% (20-30w)
  • 25 sec @ 135-155% (135-155w)
  • 2 min @ 20-30% (20-30w)
• 1 min @ 135-155% (135-155w)
• 2 min @ 20-30% (20-30w)