Moke

• Cycling
• 1h 30mTime
• 64Stress
• 0.65Intensity
• 115Popularity

About this workout

Moke delivers a savage punch with its 2 × 20 sec efforts at 180% FTP, perfect for building raw sprinting power and lactate tolerance. This workout is essential for closing gaps in the final kilometers of a race or launching a brutal attack during a group ride.

Workout structure

• 5 min @ 50% (50w)
• 5 min @ 55% (55w)
• 5 min @ 60% (60w)
• 2X
  • 20 min @ 65% (65w)
  • 20 sec @ 180% (180w)
  • 40 sec @ 40-65% (40-65w)
• 20 min @ 65% (65w)
• 13 min @ 65-50% (65-50w)