Endurance

Leg Speed

  • Cycling
  • 51mTime
  • 30Stress
  • 0.59Intensity
  • 390Popularity

About this workout

This leg opener focuses on improving your leg speed with short bursts at 90% FTP, perfect for sharpening your response during group rides or races. It’s a great way to build your aerobic engine while keeping the effort light and cruisy.

JonnyG77

Workout structure

  • 5 min @ 45% (45w) 90 rpm
  • 2 min @ 50% (50w) 95 rpm
  • 2 min @ 55% (55w) 100 rpm
  • 2 min @ 60% (60w) 105 rpm
  • 1:30 min @ 65% (65w) 110 rpm
  • 30 sec @ 75% (75w) 120 rpm
  • 2 min @ 45% (45w) 90 rpm
  • 3X
    • 6 sec @ 90% (90w) 140 rpm
    • Rest 1 min @ 45% (45w)
  • 1:42 min @ 45% (45w) 90 rpm
  • 3 min @ 50% (50w) 90 rpm
  • 2 min @ 60% (60w) 100 rpm
  • 1 min @ 70% (70w) 110 rpm
  • 30 sec @ 75% (75w) 115 rpm
  • 15 sec @ 80% (80w) 120 rpm
  • 15 sec @ 90% (90w) 140 rpm
  • 2 min @ 50% (50w) 90 rpm
  • 15 sec @ 90% (90w) 140 rpm
  • 15 sec @ 80% (80w) 120 rpm
  • 30 sec @ 75% (75w) 115 rpm
  • 1 min @ 70% (70w) 110 rpm
  • 2 min @ 60% (60w) 100 rpm
  • 3 min @ 50% (50w) 90 rpm
  • 2 min @ 60% (60w) 100 rpm
  • 1 min @ 70% (70w) 110 rpm
  • 30 sec @ 75% (75w) 115 rpm
  • 15 sec @ 80% (80w) 120 rpm
  • 15 sec @ 90% (90w) 140 rpm
  • 2 min @ 50% (50w) 90 rpm
  • 15 sec @ 90% (90w) 140 rpm
  • 15 sec @ 80% (80w) 120 rpm
  • 30 sec @ 75% (75w) 115 rpm
  • 1 min @ 70% (70w) 110 rpm
  • 2 min @ 60% (60w) 100 rpm
  • 5:45 min @ 50% (50w) 80 rpm