High End Endurance 120

• Cycling
• 2h 0mTime
• 103Stress
• 0.72Intensity
• 966Popularity

About this workout

This workout features short, intense bursts—2 sets of 10 seconds at 180% FTP—to build your raw sprinting power and lactate tolerance, ideal for those final race kicks or closing gaps in a group ride. It's a punishing yet essential session for developing the top-end punch needed when the pressure is on.

Workout structure

• 5 min @ 50% (50w)
• 5 min @ 60% (60w)
• 15 min @ 70% (70w)
• 2 min @ 55% (55w)
• 8 min @ 75% (75w)
• 1 min @ 55% (55w)
• 12 min @ 78% (78w)
• 2 min @ 55% (55w)
• 2 min @ 75% (75w)
• 2X
  • 10 sec @ 180% (180w)
  • 50 sec @ 45-75% (45-75w)
  • 8 min @ 75% (75w)
• 10 sec @ 180% (180w)
• 50 sec @ 45-75% (45-75w)
• 9 min @ 75% (75w)
• 3 min @ 55% (55w)
• 15 min @ 70% (70w)
• 2 min @ 55% (55w)
• 6 min @ 78% (78w)
• 1 min @ 55% (55w)
• 9 min @ 72% (72w)
• 4 min @ 72-55% (72-55w)