Kitchen Sink

• Cycling
• 1h 5mTime
• 77Stress
• 0.84Intensity
• 70Popularity

About this workout

Kitchen Sink packs a punch with its 10 x 50-second efforts at 100% FTP, pushing your limits and raising your aerobic ceiling for those moments when the road really kicks up. This workout is perfect for improving your capacity during intense group rides or race scenarios when you need that explosive energy to break away.

Workout structure

• 5 min @ 50-70% (50-70w) 85 rpm
• 1 min @ 80% (80w) 90 rpm
• 1 min @ 70% (70w) 85 rpm
• 1 min @ 85% (85w) 90 rpm
• 1 min @ 60% (60w) 85 rpm
• 1 min @ 90% (90w) 90 rpm
• 5 min @ 50% (50w) 85 rpm
• 10X
  • 50 sec @ 100% (100w) 95 rpm
  • 10 sec @ 130% (130w) 105 rpm
• 5 min @ 50% (50w) 85 rpm
• 5X
  • 30 sec @ 120% (120w) 100 rpm
  • Rest 30 sec @ 80% (80w)
• 5 min @ 50% (50w)
• 5X
  • 30 sec @ 120% (120w) 100 rpm
  • Rest 30 sec @ 80% (80w)
• 5 min @ 50% (50w)
• 5X
  • 30 sec @ 120% (120w) 100 rpm
  • Rest 30 sec @ 80% (80w)
• 10 min @ 50-40% (50-40w) 85 rpm