Anaerobic

Let the Sparks Fly - Extended

  • Cycling
  • 1h 25mTime
  • 101Stress
  • 0.84Intensity
  • 35Popularity

About this workout

Ignite your sprinting power with this brutal anaerobic workout featuring ten hard-hitting 20-second efforts at 141% FTP, perfect for improving your kick in group rides or races. This workout builds your lactate tolerance and raw sprinting strength, ensuring you're ready to close gaps and launch breakaways.

nigelwong

Workout structure

  • Active 10 min @ 39-64% (39-64w)
  • Active 20 sec @ 205% (205w)
  • Active 20 sec @ 32% (32w)
  • Active 20 sec @ 194-171% (194-171w)
  • Active 20 sec @ 59% (59w)
  • Active 20 sec @ 173-153% (173-153w)
  • Active 20 sec @ 53% (53w)
  • Active 20 sec @ 157-141% (157-141w)
  • Active 20 sec @ 46-49% (46-49w)
  • Active 20 sec @ 147-134% (147-134w)
  • Active 20 sec @ 43-46% (43-46w)
  • Active 20 sec @ 141-130% (141-130w)
  • Active 20 sec @ 42-45% (42-45w)
  • Active 20 sec @ 137-127% (137-127w)
  • Active 20 sec @ 41-44% (41-44w)
  • Active 20 sec @ 135-126% (135-126w)
  • Active 20 sec @ 40-43% (40-43w)
  • Active 20 sec @ 133-125% (133-125w)
  • Active 20 sec @ 40-43% (40-43w)
  • Active 20 sec @ 133-124% (133-124w)
  • Active 20 sec @ 40-43% (40-43w)
  • Active 20 sec @ 132-124% (132-124w)
  • Active 20 sec @ 40-43% (40-43w)
  • Active 30 sec @ 75-78% (75-78w)
  • Active 30 sec @ 44-48% (44-48w)
  • Active 30 sec @ 86% (86w)
  • Active 30 sec @ 49-53% (49-53w)
  • Active 30 sec @ 93% (93w)
  • Active 30 sec @ 53-56% (53-56w)
  • Active 30 sec @ 97% (97w)
  • Active 30 sec @ 56-58% (56-58w)
  • Active 30 sec @ 101% (101w)
  • Active 30 sec @ 60% (60w)
  • Active 30 sec @ 103% (103w)
  • Active 30 sec @ 61% (61w)
  • Active 30 sec @ 104% (104w)
  • Active 30 sec @ 62% (62w)
  • Active 30 sec @ 105% (105w)
  • Active 30 sec @ 62% (62w)
  • Active 3 min @ 20% (20w)
  • Active 20 sec @ 205% (205w)
  • Active 20 sec @ 32% (32w)
  • Active 20 sec @ 209-177% (209-177w)
  • Active 20 sec @ 53% (53w)
  • Active 20 sec @ 181-157% (181-157w)
  • Active 20 sec @ 44-47% (44-47w)
  • Active 20 sec @ 164-145% (164-145w)
  • Active 20 sec @ 40-43% (40-43w)
  • Active 20 sec @ 153-138% (153-138w)
  • Active 20 sec @ 38-41% (38-41w)
  • Active 20 sec @ 147-134% (147-134w)
  • Active 20 sec @ 37-40% (37-40w)
  • Active 20 sec @ 144-132% (144-132w)
  • Active 20 sec @ 36-39% (36-39w)
  • Active 20 sec @ 142-130% (142-130w)
  • Active 20 sec @ 35-39% (35-39w)
  • Active 20 sec @ 141-129% (141-129w)
  • Active 20 sec @ 35-38% (35-38w)
  • Active 20 sec @ 140-129% (140-129w)
  • Active 20 sec @ 35-38% (35-38w)
  • Active 20 sec @ 139-129% (139-129w)
  • Active 20 sec @ 35-38% (35-38w)
  • Active 30 sec @ 63-67% (63-67w)
  • Active 30 sec @ 41-45% (41-45w)
  • Active 30 sec @ 75-77% (75-77w)
  • Active 30 sec @ 47-51% (47-51w)
  • Active 30 sec @ 84% (84w)
  • Active 30 sec @ 52-55% (52-55w)
  • Active 30 sec @ 90% (90w)
  • Active 30 sec @ 55-58% (55-58w)
  • Active 30 sec @ 94% (94w)
  • Active 30 sec @ 60% (60w)
  • Active 30 sec @ 97% (97w)
  • Active 30 sec @ 62% (62w)
  • Active 30 sec @ 100% (100w)
  • Active 30 sec @ 63% (63w)
  • Active 30 sec @ 101% (101w)
  • Active 30 sec @ 64% (64w)
  • Active 3 min @ 28% (28w)
  • Active 20 sec @ 205% (205w)
  • Active 20 sec @ 32% (32w)
  • Active 20 sec @ 208-177% (208-177w)
  • Active 20 sec @ 53% (53w)
  • Active 20 sec @ 181-156% (181-156w)
  • Active 20 sec @ 44-46% (44-46w)
  • Active 20 sec @ 163-145% (163-145w)
  • Active 20 sec @ 40-43% (40-43w)
  • Active 20 sec @ 153-138% (153-138w)
  • Active 20 sec @ 38-41% (38-41w)
  • Active 20 sec @ 147-134% (147-134w)
  • Active 20 sec @ 37-40% (37-40w)
  • Active 20 sec @ 144-132% (144-132w)
  • Active 20 sec @ 36-39% (36-39w)
  • Active 20 sec @ 142-130% (142-130w)
  • Active 20 sec @ 35-39% (35-39w)
  • Active 20 sec @ 141-129% (141-129w)
  • Active 20 sec @ 35-38% (35-38w)
  • Active 20 sec @ 140-129% (140-129w)
  • Active 20 sec @ 35-38% (35-38w)
  • Active 20 sec @ 139-129% (139-129w)
  • Active 20 sec @ 35-38% (35-38w)
  • Active 30 sec @ 63-67% (63-67w)
  • Active 30 sec @ 41-45% (41-45w)
  • Active 30 sec @ 75-77% (75-77w)
  • Active 30 sec @ 47-51% (47-51w)
  • Active 30 sec @ 84% (84w)
  • Active 30 sec @ 52-55% (52-55w)
  • Active 30 sec @ 90% (90w)
  • Active 30 sec @ 55-58% (55-58w)
  • Active 30 sec @ 94% (94w)
  • Active 30 sec @ 60% (60w)
  • Active 30 sec @ 97% (97w)
  • Active 30 sec @ 62% (62w)
  • Active 30 sec @ 100% (100w)
  • Active 30 sec @ 63% (63w)
  • Active 30 sec @ 101% (101w)
  • Active 30 sec @ 64% (64w)
  • Active 3 min @ 28% (28w)
  • Active 20 sec @ 205% (205w)
  • Active 20 sec @ 32% (32w)
  • Active 20 sec @ 183-160% (183-160w)
  • Active 20 sec @ 55% (55w)
  • Active 20 sec @ 164-146% (164-146w)
  • Active 20 sec @ 48-50% (48-50w)
  • Active 20 sec @ 151-137% (151-137w)
  • Active 20 sec @ 45-47% (45-47w)
  • Active 20 sec @ 143-132% (143-132w)
  • Active 20 sec @ 43-45% (43-45w)
  • Active 20 sec @ 139-128% (139-128w)
  • Active 20 sec @ 41-44% (41-44w)
  • Active 20 sec @ 136-126% (136-126w)
  • Active 20 sec @ 41-43% (41-43w)
  • Active 20 sec @ 134-125% (134-125w)
  • Active 20 sec @ 40-43% (40-43w)
  • Active 20 sec @ 133-124% (133-124w)
  • Active 20 sec @ 40-43% (40-43w)
  • Active 20 sec @ 132-124% (132-124w)
  • Active 20 sec @ 40-43% (40-43w)
  • Active 20 sec @ 132-123% (132-123w)
  • Active 20 sec @ 40-43% (40-43w)
  • Active 30 sec @ 65-68% (65-68w)
  • Active 30 sec @ 45-49% (45-49w)
  • Active 30 sec @ 74-76% (74-76w)
  • Active 30 sec @ 51-54% (51-54w)
  • Active 30 sec @ 83% (83w)
  • Active 30 sec @ 55-57% (55-57w)
  • Active 30 sec @ 87% (87w)
  • Active 30 sec @ 60% (60w)
  • Active 30 sec @ 91% (91w)
  • Active 30 sec @ 62% (62w)
  • Active 30 sec @ 93% (93w)
  • Active 30 sec @ 64% (64w)
  • Active 30 sec @ 95% (95w)
  • Active 30 sec @ 65% (65w)
  • Active 30 sec @ 97% (97w)
  • Active 30 sec @ 66% (66w)
  • Active 5 min @ 42-32% (42-32w)