Kitchen Sink longer
3 Small chain ring sprint (max effort) from a slow speed (30secs) followed by 3 sprints from 53:13 (max effort); V02 hill climbs at various lengths; cruise with bursts at 5min (min%FTP)
- Author: mansi
- Sport: bike
- Duration: 275 min
- Dominant zone: Anaerobic
- Intensity: 1.01
- Created: 2020-02-06T08:12:28.460Z
- Updated: 2026-04-22T10:42:22.110Z
Structure
- 30 min @ 75% (75w) 90 rpm
- 2X
- 20 min @ 100% (100w) 90 rpm
- 10 min @ 65% (65w) 85 rpm
- 5 min @ 75% (75w) 95 rpm
- 6X
- 30 sec @ 300% (300w) 115 rpm
- 5 min @ 65% (65w) 85 rpm
- 10 min @ 75% (75w) 95 rpm
- 8 min @ 110% (110w) 95 rpm
- 2X
- 5 min @ 65% (65w) 90 rpm
- 5 min @ 115% (115w) 95 rpm
- 5 min @ 65% (65w) 90 rpm
- 5 min @ 120% (120w) 100 rpm
- 5 min @ 65% (65w) 90 rpm
- 3 min @ 125% (125w) 100 rpm
- 5 min @ 65% (65w) 90 rpm
- 6X
- 5 min @ 75% (75w) 90 rpm
- 8 sec @ 200% (200w) 115 rpm
- 45 min @ 93% (93w) 90 rpm
- 10 min @ 65% (65w) 85 rpm