Ickes Add Ass
- Cycling
- 1h 1mTime
- 60Stress
- 0.77Intensity
- 132Popularity
About this workout
Ickes Add Ass features short, intense bursts at 110% FTP, designed to boost your aerobic ceiling and prepare you for those steep climbs or sudden race kicks. This workout is ideal for pushing your limits during group rides or sharpening your performance in time trials.
Workout structure
- Warm-Up 10 min @ 50-65% (50-65w)
- 5X
- Active 30 sec @ 108% (108w)
- Rest 30 sec @ 50% (50w)
- Active 2 min @ 50% (50w)
- Active 30 sec @ 109% (109w)
- Active 30 sec @ 50% (50w)
- Active 1 min @ 105% (105w)
- Active 30 sec @ 50% (50w)
- Active 1:30 min @ 101% (101w)
- Active 30 sec @ 50% (50w)
- Active 1 min @ 105% (105w)
- Active 30 sec @ 50% (50w)
- Active 30 sec @ 109% (109w)
- Active 3 min @ 50% (50w)
- Active 30 sec @ 109% (109w)
- Active 30 sec @ 50% (50w)
- Active 1 min @ 105% (105w)
- Active 30 sec @ 50% (50w)
- Active 1:30 min @ 100% (100w)
- Active 30 sec @ 50% (50w)
- Active 1 min @ 105% (105w)
- Active 30 sec @ 50% (50w)
- Active 30 sec @ 110% (110w)
- Active 2:30 min @ 50% (50w)
- 8X
- Active 15 sec @ 108% (108w)
- Rest 45 sec @ 50% (50w)
- Active 2:30 min @ 50% (50w)
- 5X
- Active 1 min @ 110% (110w)
- Rest 45 sec @ 50% (50w)
- Cooldown 6:15 min @ 52-25% (52-25w)