Mallory

• Cycling
• 1h 35mTime
• 131Stress
• 0.91Intensity
• 55Popularity

About this workout

Mallory features intense bursts of 45-second efforts at 95% FTP, making it a potent workout to raise your aerobic ceiling and prepare you for those steep climbs or sprint finishes. Perfect for pushing your limits during high-intensity intervals, this session builds the capacity you'll need when the pace heats up in races or tough group rides.

Workout structure

• 2:30 min @ 50% (50w)
• 2:30 min @ 65% (65w)
• 2 min @ 90% (90w)
• 5 min @ 40% (40w)
• 3X
  • 45 sec @ 90% (90w)
  • 15 sec @ 105% (105w)
• 45 sec @ 90% (90w)
• 4X
  • 15 sec @ 110% (110w)
  • 45 sec @ 95% (95w)
• 3X
  • 15 sec @ 115% (115w)
  • 45 sec @ 98% (98w)
• 2X
  • 15 sec @ 120% (120w)
  • 45 sec @ 102% (102w)
• 15 sec @ 125% (125w)
• 45 sec @ 102% (102w)
• 15 sec @ 125% (125w)
• 5 min @ 40% (40w)
• 3X
  • 45 sec @ 90% (90w)
  • 15 sec @ 105% (105w)
• 45 sec @ 90% (90w)
• 4X
  • 15 sec @ 110% (110w)
  • 45 sec @ 95% (95w)
• 3X
  • 15 sec @ 115% (115w)
  • 45 sec @ 98% (98w)
• 2X
  • 15 sec @ 120% (120w)
  • 45 sec @ 102% (102w)
• 15 sec @ 125% (125w)
• 45 sec @ 102% (102w)
• 15 sec @ 125% (125w)
• 5 min @ 40% (40w)
• 3X
  • 45 sec @ 90% (90w)
  • 15 sec @ 105% (105w)
• 45 sec @ 90% (90w)
• 4X
  • 15 sec @ 110% (110w)
  • 45 sec @ 95% (95w)
• 3X
  • 15 sec @ 115% (115w)
  • 45 sec @ 98% (98w)
• 2X
  • 15 sec @ 120% (120w)
  • 45 sec @ 102% (102w)
• 15 sec @ 125% (125w)
• 45 sec @ 102% (102w)
• 15 sec @ 125% (125w)
• 5 min @ 40% (40w)
• 2 min @ 110% (110w)
• 2 min @ 40% (40w)
• 2 min @ 115% (115w)
• 2 min @ 40% (40w)
• 2 min @ 120% (120w)
• 4 min @ 40% (40w)
• 2 min @ 120% (120w)
• 2 min @ 40% (40w)
• 2 min @ 115% (115w)
• 2 min @ 40% (40w)
• 2 min @ 110% (110w)
• 2 min @ 40-30% (40-30w)