Intruder
- Cycling
- 53mTime
- 67Stress
- 0.87Intensity
- 100Popularity
About this workout
Intruder features a fierce main set of 4×20 seconds at 100% FTP, pushing your aerobic ceiling to new heights. This workout is perfect for sharpening your competitive edge, whether you're preparing for a tough climb or looking to punch it during race day surges.
Workout structure
- Warm-Up 1 min @ 50% (50w)
- 1 min @ 55% (55w)
- Cooldown 1 min @ 60% (60w)
- 2 min @ 65% (65w)
- 20 sec @ 110% (110w)
- 30 sec @ 75% (75w)
- 3 min @ 85% (85w)
- 2 min @ 55% (55w)
- 20 sec @ 100% (100w)
- 30 sec @ 110% (110w)
- 20 sec @ 90% (90w)
- 2:20 min @ 55% (55w)
- 1:20 min @ 90% (90w)
- 20 sec @ 95% (95w)
- 1:10 min @ 90% (90w)
- 2 min @ 95% (95w)
- 30 sec @ 115% (115w)
- 20 sec @ 120% (120w)
- 1 min @ 55% (55w)
- 1:30 min @ 90% (90w)
- 30 sec @ 95% (95w)
- 50 sec @ 88% (88w)
- 20 sec @ 80% (80w)
- 40 sec @ 95% (95w)
- 1 min @ 100% (100w)
- 35 sec @ 115% (115w)
- 25 sec @ 120% (120w)
- 1 min @ 50% (50w)
- 1 min @ 88% (88w)
- 1:20 min @ 90% (90w)
- 15 sec @ 75% (75w)
- 15 sec @ 100% (100w)
- 50 sec @ 90% (90w)
- 40 sec @ 95% (95w)
- 1:10 min @ 100% (100w)
- 20 sec @ 120% (120w)
- 30 sec @ 110% (110w)
- 1 min @ 45% (45w)
- 1:40 min @ 88% (88w)
- 1:15 min @ 90% (90w)
- 25 sec @ 85% (85w)
- 15 sec @ 90% (90w)
- 30 sec @ 92% (92w)
- 1 min @ 100% (100w)
- 30 sec @ 110% (110w)
- 15 sec @ 120% (120w)
- 10 sec @ 125% (125w)
- 1 min @ 40% (40w)
- 3 min @ 88% (88w)
- 15 sec @ 90% (90w)
- 20 sec @ 95% (95w)
- 20 sec @ 97% (97w)
- 20 sec @ 100% (100w)
- 20 sec @ 102% (102w)
- 30 sec @ 110% (110w)
- 10 sec @ 130% (130w)
- 15 sec @ 120% (120w)
- 20 sec @ 40% (40w)
- 5 min @ 55% (55w)