Kitchen sink base training

• Cycling
• 2h 0mTime
• 116Stress
• 0.76Intensity
• 90Popularity

About this workout

This workout pushes your limits with anaerobic intervals, featuring 2 sets of 2 × 4 min at 98% FTP, perfect for building the kick to close gaps and enhancing your raw sprinting power. Ideal for boosting your performance in group rides and those moments when you need that top-end punch to stay competitive.

Workout structure

• 2 min @ 45% (45w)
• 2 min @ 50% (50w)
• 2 min @ 55% (55w)
• 2 min @ 60% (60w)
• 2 min @ 65% (65w)
• 2 min @ 50% (50w)
• 3 min @ 102% (102w)
• 5 min @ 56% (56w)
• 2X
  • 4 min @ 98% (98w)
  • 1 min @ 102% (102w)
• 10 min @ 55% (55w)
• 6X
  • 20 sec @ 135% (135w)
  • 30 sec @ 50% (50w)
• 5 min @ 55% (55w)
• 5 min @ 60% (60w)
• 2X
  • 4 min @ 98% (98w)
  • 1 min @ 102% (102w)
• 10 min @ 55% (55w)
• 6X
  • 20 sec @ 135% (135w)
  • 30 sec @ 50% (50w)
• 5 min @ 50% (50w)
• 5 min @ 55% (55w)
• 5 min @ 60% (60w)
• 2X
  • 1 min @ 110% (110w)
  • 1 min @ 50% (50w)
• 1 min @ 110% (110w)
• 5 min @ 50% (50w)
• 15 min @ 55% (55w)