(Moderate) Ausdauer mit Sprints & L6 (um 75min)
- Cycling
- 1h 16mTime
- 62Stress
- 0.70Intensity
- 50Popularity
About this workout
This workout combines moderate endurance with explosive 10-second sprints at 288% FTP, perfect for building the raw sprinting power needed for those critical breaks and hill sprints. It’s a solid addition to your training for improving lactate tolerance and kick strength while keeping your aerobic engine ticking over.
Workout structure
- Warm-Up 2 min @ 40-60% (40-60w)
- Active 7 min @ 58% (58w)
- Active 30 sec @ 80% (80w)
- Rest 30 sec @ 50% (50w)
- Active 3 min @ 59% (59w)
- Active 30 sec @ 85% (85w)
- Rest 30 sec @ 50% (50w)
- Active 3 min @ 61% (61w)
- Active 12 sec @ 288% (288w)
- Rest 1:18 min @ 50% (50w)
- Active 7:30 min @ 60% (60w)
- Active 30 sec @ 140% (140w)
- Rest 1 min @ 45% (45w)
- Active 7:30 min @ 60% (60w)
- Active 12 sec @ 288% (288w)
- Rest 1:18 min @ 50% (50w)
- Active 7:30 min @ 60% (60w)
- Active 30 sec @ 140% (140w)
- Rest 1 min @ 45% (45w)
- Active 7:30 min @ 60% (60w)
- Active 12 sec @ 288% (288w)
- Rest 1:18 min @ 50% (50w)
- Active 7:30 min @ 60% (60w)
- Active 30 sec @ 140% (140w)
- Rest 1 min @ 45% (45w)
- Active 5 min @ 60% (60w)
- Active 1:30 min @ 65% (65w)
- Active 3:30 min @ 58% (58w)
- Active 1 min @ 55% (55w)
- Cooldown 1:30 min @ 57-37% (57-37w)