Ian's Workout

• Cycling
• 1h 15mTime
• 89Stress
• 0.84Intensity
• 40Popularity

About this workout

This intense workout delivers raw sprinting power and lactate tolerance through 3 sets of 5×30 second efforts at 150% FTP, perfect for building the kick needed to close gaps in races or sharpen your finishing speed. Ideal for those looking to push their limits, this session is a classic for boosting your top-end punch without sacrificing recovery.

Workout structure

• 20 min @ 25-110% (25-110w)
• 5 min @ 25% (25w)
• 5X
  • 30 sec @ 150% (150w)
  • 30 sec @ 50% (50w)
• 5 min @ 82% (82w)
• 5 min @ 50% (50w)
• 5X
  • 30 sec @ 150% (150w)
  • 30 sec @ 50% (50w)
• 5 min @ 82% (82w)
• 5 min @ 50% (50w)
• 5X
  • 30 sec @ 150% (150w)
  • 30 sec @ 50% (50w)
• 5 min @ 82% (82w)
• 5 min @ 50% (50w)
• 5 min @ 50-25% (50-25w)