M2S3. Sprints lanzados-Tempo

• Cycling
• 1h 46mTime
• 96Stress
• 0.74Intensity
• 3,457Popularity

About this workout

This workout features rolling sprints with 20-second bursts at 120% FTP, perfect for building the kick needed to close gaps in a group ride or deliver a punch during hill sprints. It's a solid choice for developing raw sprinting power while maintaining aerobic endurance.

Workout structure

• 10 min @ 40-56% (40-56w)
• 3 min @ 56-65% (56-65w)
• 3 min @ 65-70% (65-70w)
• 3 min @ 70-75% (70-75w)
• 3 min @ 75-80% (75-80w)
• 10 min @ 65% (65w)
• 3X
  • 20 sec @ 120-250% (120-250w)
  • 2 min @ 56% (56w)
• 30 min @ 72% (72w)
• 3X
  • 20 sec @ 120-250% (120-250w)
  • 2 min @ 56% (56w)
• 10 min @ 80% (80w)
• 10 min @ 72% (72w)
• 10 min @ 56-40% (56-40w)