Melange

• Cycling
• 1h 27mTime
• 87Stress
• 0.77Intensity
• 181Popularity

About this workout

This workout features a series of hard 2-minute efforts at 100% FTP, perfect for building the kick needed to close gaps or make a decisive move in a race. Incorporate this into your routine to boost your raw sprinting power and lactate tolerance without burning out.

Workout structure

• Active 5 min @ 65% (65w)
• Active 5 min @ 55% (55w) 95 rpm
• Active 5 min @ 65% (65w) 100 rpm
• Active 30 sec @ 90% (90w) 100 rpm
• Active 1 min @ 55% (55w) 85 rpm
• Active 30 sec @ 100% (100w) 105 rpm
• Active 1 min @ 55% (55w) 85 rpm
• Active 30 sec @ 110% (110w) 110 rpm
• Active 1 min @ 55% (55w)
• Active 2 sec @ 55% (55w) 85 rpm
• Active 10 min @ 85% (85w) 75 rpm
• Active 10 min @ 65% (65w) 90 rpm
• 6X
  • Active 2 min @ 100% (100w) 100 rpm
  • Rest 1 min @ 55% (55w) 85 rpm
• Active 10 min @ 65% (65w) 90 rpm
• 8X
  • Active 20 sec @ 130% (130w) 110 rpm
  • Rest 40 sec @ 55% (55w) 85 rpm
• Active 10 min @ 65% (65w) 90 rpm
• Active 2 min @ 50% (50w)