Jon's Mix (1 hr)

• Cycling
• 54mTime
• 70Stress
• 0.88Intensity
• 771Popularity

About this workout

Jon's Mix features two hard-hitting 10-minute intervals at 89% FTP, perfect for building that raw sprinting power and lactate tolerance necessary for closing gaps in races or group rides. This workout delivers a solid anaerobic punch without overwhelming your system, making it a great option for a mid-week effort.

Workout structure

• 6 min @ 30-70% (30-70w)
• 3X
  • 1 min @ 150% (150w)
  • 1:30 min @ 55% (55w)
• 10 sec @ 265% (265w)
• 2 min @ 65% (65w)
• 10 sec @ 265% (265w)
• 1:30 min @ 55% (55w)
• 10 sec @ 265% (265w)
• 1 min @ 45% (45w)
• 10 sec @ 265% (265w)
• 30 sec @ 35% (35w)
• 10 sec @ 265% (265w)
• 2X
  • 5 min @ 60% (60w)
  • 10 min @ 89% (89w)
• 5 min @ 70-30% (70-30w)