PreRace / Leg Opener work out

• Cycling
• 1h 5mTime
• 85Stress
• 0.88Intensity
• 783Popularity

About this workout

Two 90-second anaerobic efforts at 150% FTP with 3-minute recoveries. Builds the kick you need to close gaps and sprint for the line.

Workout structure

• 4 min @ 40% (40w) 80 rpm
• 3 min @ 50% (50w) 100 rpm
• 2 min @ 60% (60w) 110 rpm
• 2 min @ 80% (80w) 120 rpm
• 2 min @ 50% (50w) 90 rpm
• 3 min @ 100% (100w) 100 rpm
• 1 min @ 50% (50w) 90 rpm
• 1 min @ 120% (120w) 100 rpm
• 1 min @ 50% (50w) 90 rpm
• 30 sec @ 150% (150w) 110 rpm
• 1 min @ 50% (50w) 85 rpm
• 30 sec @ 150% (150w) 110 rpm
• 2 min @ 50% (50w) 85 rpm
• 10 min @ 90% (90w) 90 rpm
• 1 min @ 50% (50w) 90 rpm
• 10 min @ 90% (90w) 110 rpm
• 1 min @ 50% (50w)
• 2X
  • 1:30 min @ 150% (150w)
  • 3 min @ 50% (50w)
• 7X
  • 10 sec @ 150% (150w)
  • 20 sec @ 50% (50w)
• 10 sec @ 150% (150w)
• 8 min @ 50% (50w)