Get SPEEDY

• Cycling
• 45mTime
• 50Stress
• 0.81Intensity
• 46Popularity

About this workout

This workout features short, brutal bursts of 150% FTP to build your kick for closing gaps and enhancing sprinting power. Perfect for sharpening your top-end punch before a key race or group ride, it delivers raw anaerobic strength in just 45 minutes.

Workout structure

• 3 min @ 55% (55w)
• 2 min @ 75% (75w)
• 2 min @ 90% (90w)
• 1 min @ 105% (105w)
• 1 min @ 55% (55w)
• 2X
  • 10 sec @ 200% (200w)
  • 50 sec @ 55% (55w)
• 10 sec @ 200% (200w)
• 1:50 min @ 55% (55w)
• 2 min @ 105% (105w)
• 1 min @ 55% (55w)
• 5X
  • 10 sec @ 150% (150w)
  • 50 sec @ 55% (55w)
• 10 sec @ 150% (150w)
• 1:50 min @ 55% (55w)
• 2 min @ 105% (105w)
• 1 min @ 55% (55w)
• 5X
  • 10 sec @ 150% (150w)
  • 50 sec @ 55% (55w)
• 10 sec @ 150% (150w)
• 1:50 min @ 55% (55w)
• 2 min @ 105% (105w)
• 1 min @ 55% (55w)
• 5X
  • 10 sec @ 150% (150w)
  • 50 sec @ 55% (55w)
• 10 sec @ 150% (150w)
• 3:50 min @ 55% (55w)