Micro gral 36 Javier Rosas

• Cycling
• 1h 50mTime
• 229Stress
• 1.12Intensity
• 85Popularity

About this workout

This workout features a brutal main set of 9 × 3 min efforts at 150% FTP, designed to build your kick for closing gaps and enhancing raw sprinting power. Perfect for sharpening your top-end punch before key races or group rides where every second counts.

Workout structure

• 10 min @ 50-65% (50-65w) 100 rpm
• 5 min @ 70% (70w) 100 rpm
• 5X
  • 3 min @ 150% (150w) 75 rpm
  • 2 min @ 70% (70w) 100 rpm
• 5 min @ 70% (70w) 100 rpm
• 2X
  • 3 min @ 150% (150w) 75 rpm
  • 2 min @ 70% (70w) 100 rpm
• 10 min @ 85% (85w) 100 rpm
• 2X
  • 2 min @ 70% (70w) 100 rpm
  • 3 min @ 150% (150w) 75 rpm
• 10 min @ 85% (85w) 100 rpm
• 3 min @ 150% (150w) 75 rpm
• 2 min @ 70% (70w) 100 rpm
• 5 min @ 70% (70w) 100 rpm
• 10 min @ 85% (85w) 100 rpm
• 5 min @ 70-55% (70-55w) 100 rpm