Kirizuma
- Cycling
- 1h 30mTime
- 113Stress
- 0.87Intensity
- 456Popularity
About this workout
Kirizuma delivers a solid threshold workout with short, intense efforts at 110% FTP, perfect for sustaining power during weekly group rides and time trials. This session builds your ability to maintain a strong pace, making it an essential addition to your training arsenal.
Workout structure
- 10 min @ 50-70% (50-70w)
- 1 min @ 75% (75w)
- 1 min @ 80% (80w)
- 30 sec @ 50% (50w)
- 1 min @ 85% (85w)
- 1 min @ 90% (90w)
- 30 sec @ 50% (50w)
- 1 min @ 95% (95w)
- 1 min @ 100% (100w)
- 3 min @ 50% (50w)
- 4 min @ 93% (93w)
- 2 min @ 98% (98w)
- 1 min @ 103% (103w)
- 30 sec @ 110% (110w)
- 1 min @ 103% (103w)
- 2 min @ 98% (98w)
- 4 min @ 93% (93w)
- 4 min @ 50% (50w)
- 4 min @ 93% (93w)
- 2 min @ 98% (98w)
- 1 min @ 103% (103w)
- 30 sec @ 110% (110w)
- 1 min @ 103% (103w)
- 2 min @ 98% (98w)
- 4 min @ 93% (93w)
- 4 min @ 50% (50w)
- 4 min @ 93% (93w)
- 2 min @ 98% (98w)
- 1 min @ 103% (103w)
- 30 sec @ 110% (110w)
- 1 min @ 103% (103w)
- 2 min @ 98% (98w)
- 4 min @ 93% (93w)
- 4 min @ 50% (50w)
- 5X
- 1 min @ 110% (110w)
- 1 min @ 50% (50w)
- 4:30 min @ 50% (50w)