Lionel Sanders Intervals

• Cycling
• 1h 10mTime
• 86Stress
• 0.86Intensity
• 216Popularity

About this workout

Push your limits with these Lionel Sanders intervals, featuring 6×3 minute efforts at 105% FTP, designed to build your kick for closing gaps and enhance lactate tolerance. Perfect for honing your raw sprinting power, this workout is a staple for those aiming to excel in race kicks and intense group ride finishes.

Workout structure

• 1:20 min @ 50% (50w)
• 1:20 min @ 58% (58w)
• 1:20 min @ 63% (63w)
• 1:20 min @ 68% (68w)
• 1:20 min @ 73% (73w)
• 1:20 min @ 80% (80w)
• 2 min @ 50% (50w)
• 6X
  • 3 min @ 105% (105w)
  • 1 min @ 50% (50w)
• 5 min @ 50% (50w)
• 5X
  • 1 min @ 115% (115w)
  • 1 min @ 50% (50w)
• 3 min @ 50% (50w)
• 6X
  • 30 sec @ 130% (130w)
  • 1 min @ 50% (50w)
• 1:48 min @ 70% (70w)
• 1:48 min @ 64% (64w)
• 1:48 min @ 60% (60w)
• 1:48 min @ 56% (56w)
• 1:48 min @ 50% (50w)