Lap it up

• Cycling
• 58mTime
• 59Stress
• 0.78Intensity
• 50Popularity

About this workout

This workout serves up a series of explosive efforts with 5×20 seconds at 140% FTP, perfect for building the kick needed to close gaps and enhancing your raw sprinting power. Ideal for those looking to sharpen their speed for race day or add a punch to group ride sprints, it's a challenging session that leaves nothing in the tank.

Workout structure

• 5 min @ 50% (50w)
• 1 min @ 70% (70w)
• 4 min @ 70% (70w)
• 1 min @ 85% (85w)
• 3 min @ 80% (80w)
• 1 min @ 95% (95w)
• 1 min @ 40% (40w)
• 2 min @ 40% (40w)
• 45 sec @ 75% (75w)
• 15 sec @ 110% (110w)
• 30 sec @ 60% (60w)
• 45 sec @ 75% (75w)
• 15 sec @ 120% (120w)
• 30 sec @ 60% (60w)
• 45 sec @ 75% (75w)
• 15 sec @ 130% (130w)
• 2 min @ 40% (40w)
• 45 sec @ 75% (75w)
• 15 sec @ 130% (130w)
• 30 sec @ 60% (60w)
• 45 sec @ 75% (75w)
• 15 sec @ 140% (140w)
• 30 sec @ 60% (60w)
• 45 sec @ 75% (75w)
• 15 sec @ 150% (150w)
• 2 min @ 40% (40w)
• 2X
  • 10 sec @ 150% (150w)
  • 30 sec @ 60% (60w)
  • 15 sec @ 150% (150w)
  • 30 sec @ 60% (60w)
• 10 sec @ 150% (150w)
• 30 sec @ 60% (60w)
• 15 sec @ 150% (150w)
• 2 min @ 40% (40w)
• 5X
  • 20 sec @ 140% (140w)
  • 30 sec @ 40% (40w)
• 20 sec @ 140% (140w)
• 3 min @ 40% (40w)
• 5 min @ 95-100% (95-100w)
• 3 min @ 40% (40w)
• 15 sec @ 50% (50w)
• 15 sec @ 150% (150w)
• 15 sec @ 50% (50w)
• 15 sec @ 150% (150w)
• 15 sec @ 50% (50w)
• 15 sec @ 150% (150w)
• 15 sec @ 50% (50w)
• 15 sec @ 150% (150w)
• 15 sec @ 50% (50w)
• 15 sec @ 150% (150w)
• 15 sec @ 50% (50w)
• 15 sec @ 150% (150w)
• 4:15 min @ 40% (40w)