Gran Fondo - S7 D1 - Steady & Surges

• Cycling
• 49mTime
• 54Stress
• 0.81Intensity
• 30Popularity

About this workout

This workout features short, explosive surges at 125.3% FTP, ideal for sharpening your kick during group rides or race scenarios. Perfect for developing raw sprinting power and lactate tolerance, it’s a must-do for those looking to close gaps and respond to attacks.

Workout structure

• 4 min @ 47-75% (47-75w)
• 3 min @ 75% (75w)
• 1:30 min @ 65% (65w)
• 10 sec @ 125% (125w)
• 3:30 min @ 85% (85w)
• 10 sec @ 125% (125w)
• 1:30 min @ 65% (65w)
• 10 sec @ 125% (125w)
• 3 min @ 95% (95w)
• 10 sec @ 125% (125w)
• 1:30 min @ 65% (65w)
• 10 sec @ 125% (125w)
• 3 min @ 85% (85w)
• 10 sec @ 125% (125w)
• 1:30 min @ 65% (65w)
• 4 min @ 75% (75w)
• 1:30 min @ 65% (65w)
• 10 sec @ 125% (125w)
• 3:30 min @ 85% (85w)
• 10 sec @ 125% (125w)
• 1:30 min @ 65% (65w)
• 10 sec @ 125% (125w)
• 3 min @ 95% (95w)
• 10 sec @ 125% (125w)
• 1:30 min @ 65% (65w)
• 10 sec @ 125% (125w)
• 3 min @ 85% (85w)
• 10 sec @ 125% (125w)
• 1:30 min @ 65% (65w)
• 3 min @ 75% (75w)
• 2 min @ 71-54% (71-54w)