Kopbeurt_training

• Cycling
• 1h 22mTime
• 148Stress
• 1.04Intensity
• 30Popularity

About this workout

This gnarly anaerobic workout features 24 hard-hitting 30-second efforts at 113% FTP, perfect for building the kick needed to close gaps in races or keep pace during intense group rides. Ideal for training frp or training k3, it's a punishing way to boost your raw sprinting power and lactate tolerance.

Workout structure

• 30 sec @ 113% (113w)
• 30 sec @ 134% (134w)
• 5 sec @ 41% (41w)
• 5 sec @ 206% (206w)
• 1 min @ 103% (103w)
• 30 sec @ 113% (113w)
• 30 sec @ 134% (134w)
• 5 sec @ 41% (41w)
• 5 sec @ 206% (206w)
• 1 min @ 103% (103w)
• 30 sec @ 113% (113w)
• 30 sec @ 134% (134w)
• 5 sec @ 41% (41w)
• 5 sec @ 206% (206w)
• 1 min @ 103% (103w)
• 30 sec @ 113% (113w)
• 30 sec @ 134% (134w)
• 5 sec @ 41% (41w)
• 5 sec @ 206% (206w)
• 1 min @ 103% (103w)
• 30 sec @ 113% (113w)
• 30 sec @ 134% (134w)
• 5 sec @ 41% (41w)
• 5 sec @ 206% (206w)
• 1 min @ 103% (103w)
• 30 sec @ 113% (113w)
• 30 sec @ 134% (134w)
• 5 sec @ 41% (41w)
• 5 sec @ 206% (206w)
• 1 min @ 103% (103w)
• 10 min @ 57% (57w)
• 30 sec @ 113% (113w)
• 30 sec @ 134% (134w)
• 5 sec @ 41% (41w)
• 5 sec @ 206% (206w)
• 1 min @ 103% (103w)
• 30 sec @ 113% (113w)
• 30 sec @ 134% (134w)
• 5 sec @ 41% (41w)
• 5 sec @ 206% (206w)
• 1 min @ 103% (103w)
• 30 sec @ 113% (113w)
• 30 sec @ 134% (134w)
• 5 sec @ 41% (41w)
• 5 sec @ 206% (206w)
• 1 min @ 103% (103w)
• 30 sec @ 113% (113w)
• 30 sec @ 134% (134w)
• 5 sec @ 41% (41w)
• 5 sec @ 206% (206w)
• 1 min @ 103% (103w)
• 30 sec @ 113% (113w)
• 30 sec @ 134% (134w)
• 5 sec @ 41% (41w)
• 5 sec @ 206% (206w)
• 1 min @ 103% (103w)
• 30 sec @ 113% (113w)
• 30 sec @ 134% (134w)
• 5 sec @ 41% (41w)
• 5 sec @ 206% (206w)
• 1 min @ 103% (103w)
• 10 min @ 57% (57w)
• 30 sec @ 113% (113w)
• 30 sec @ 134% (134w)
• 5 sec @ 41% (41w)
• 5 sec @ 206% (206w)
• 1 min @ 103% (103w)
• 30 sec @ 113% (113w)
• 30 sec @ 134% (134w)
• 5 sec @ 41% (41w)
• 5 sec @ 206% (206w)
• 1 min @ 103% (103w)
• 30 sec @ 113% (113w)
• 30 sec @ 134% (134w)
• 5 sec @ 41% (41w)
• 5 sec @ 206% (206w)
• 1 min @ 103% (103w)
• 30 sec @ 113% (113w)
• 30 sec @ 134% (134w)
• 5 sec @ 41% (41w)
• 5 sec @ 206% (206w)
• 1 min @ 103% (103w)
• 30 sec @ 113% (113w)
• 30 sec @ 134% (134w)
• 5 sec @ 41% (41w)
• 5 sec @ 206% (206w)
• 1 min @ 103% (103w)
• 30 sec @ 113% (113w)
• 30 sec @ 134% (134w)
• 5 sec @ 41% (41w)
• 5 sec @ 206% (206w)
• 1 min @ 103% (103w)
• 10 min @ 57% (57w)
• 30 sec @ 113% (113w)
• 30 sec @ 134% (134w)
• 5 sec @ 41% (41w)
• 5 sec @ 206% (206w)
• 1 min @ 103% (103w)
• 30 sec @ 113% (113w)
• 30 sec @ 134% (134w)
• 5 sec @ 41% (41w)
• 5 sec @ 206% (206w)
• 1 min @ 103% (103w)
• 30 sec @ 113% (113w)
• 30 sec @ 134% (134w)
• 5 sec @ 41% (41w)
• 5 sec @ 206% (206w)
• 1 min @ 103% (103w)
• 30 sec @ 113% (113w)
• 30 sec @ 134% (134w)
• 5 sec @ 41% (41w)
• 5 sec @ 206% (206w)
• 1 min @ 103% (103w)
• 30 sec @ 113% (113w)
• 30 sec @ 134% (134w)
• 5 sec @ 41% (41w)
• 5 sec @ 206% (206w)
• 1 min @ 103% (103w)
• 30 sec @ 113% (113w)
• 30 sec @ 134% (134w)
• 5 sec @ 41% (41w)
• 5 sec @ 206% (206w)
• 1 min @ 103% (103w)