MonthlyTestingProtocol

• Cycling
• 1h 51mTime
• 161Stress
• 0.93Intensity
• 135Popularity

About this workout

This workout features a gnarly main set of 2×60 second efforts at 150% FTP, pushing your anaerobic capacity and raw sprinting power to the max. Perfect for sharpening the kick needed to close gaps during races or group rides, this protocol will test your limits and build essential lactate tolerance.

Workout structure

• 15 min @ 55% (55w)
• 3X
  • 1 min @ 80% (80w) 100 rpm
  • 1 min @ 55% (55w)
• 3 min @ 55% (55w)
• 5 min @ 150% (150w)
• 10 min @ 55% (55w)
• 2X
  • 1 min @ 150% (150w)
  • 5 min @ 55% (55w)
• 5 min @ 55% (55w)
• 3X
  • 20 sec @ 300% (300w)
  • 3 min @ 55% (55w)
• 10 min @ 55% (55w)
• 20 min @ 100% (100w)
• 15 min @ 55% (55w)