Kitchen Sink longer

• Cycling
• 4h 34mTime
• 467Stress
• 1.01Intensity
• 235Popularity

About this workout

This brutal workout combines two long, sustained efforts at 100% FTP, pushing your anaerobic capacity to the max and building that crucial kick for closing gaps in races or group rides. Perfect for cyclists looking to develop raw sprinting power and lactate tolerance, making it a tough but essential addition to your training arsenal.

Workout 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