Jon's Short Mix

• Cycling
• 29mTime
• 46Stress
• 0.96Intensity
• 520Popularity

About this workout

Jon's Short Mix delivers a gnarly anaerobic punch with 2 × 60 seconds at 150% FTP, perfect for building the kick needed to close gaps during intense group rides or race scenarios. This classic workout is a time-efficient way to boost your raw sprinting power and lactate tolerance without overcooking your legs.

Workout structure

• 38 sec @ 30% (30w)
• 38 sec @ 38% (38w)
• 38 sec @ 43% (43w)
• 38 sec @ 48% (48w)
• 38 sec @ 53% (53w)
• 38 sec @ 58% (58w)
• 38 sec @ 63% (63w)
• 34 sec @ 70% (70w)
• 2X
  • 1 min @ 150% (150w)
  • 30 sec @ 64% (64w)
• 2 min @ 75% (75w)
• 2X
  • 10 sec @ 300% (300w)
  • 1 min @ 75% (75w)
• 10 sec @ 300% (300w)
• 4 min @ 60% (60w)
• 10 min @ 89% (89w)
• 36 sec @ 70% (70w)
• 36 sec @ 58% (58w)
• 36 sec @ 50% (50w)
• 36 sec @ 42% (42w)
• 36 sec @ 30% (30w)