Mosaic

• Cycling
• 1h 55mTime
• 145Stress
• 0.87Intensity
• 321Popularity

About this workout

Mosaic features a powerful main set of 5 intervals at 115% FTP, designed to push your limits and boost your aerobic ceiling. This workout is ideal for building the capacity you need for those steep climbs or sprinting to the finish line in races.

Workout structure

• 10 min @ 40-80% (40-80w)
• 30 sec @ 90% (90w) 95 rpm
• 30 sec @ 55% (55w) 85 rpm
• 30 sec @ 100% (100w) 105 rpm
• 30 sec @ 55% (55w) 85 rpm
• 30 sec @ 110% (110w) 115 rpm
• 30 sec @ 55% (55w) 85 rpm
• 2 min @ 55% (55w) 85 rpm
• 5X
  • 3 min @ 115% (115w) 100 rpm
  • 3 min @ 65% (65w) 85 rpm
• 5 min @ 55% (55w) 85 rpm
• 10X
  • 1 min @ 100% (100w) 95 rpm
  • 1 min @ 75% (75w) 65 rpm
• 5 min @ 55% (55w) 85 rpm
• 5 min @ 85% (85w) 90 rpm
• 1 min @ 100% (100w) 105 rpm
• 5 min @ 85% (85w) 80 rpm
• 1 min @ 100% (100w) 95 rpm
• 5 min @ 85% (85w) 70 rpm
• 1 min @ 100% (100w) 85 rpm
• 2X
  • 1 min @ 85% (85w) 85 rpm
  • 1 min @ 85% (85w) 60 rpm
• 1 min @ 85% (85w) 85 rpm
• 1 min @ 100% (100w) 100 rpm
• 5 min @ 85% (85w) 80 rpm
• 1 min @ 100% (100w) 95 rpm
• 5 min @ 85% (85w) 90 rpm
• 1 min @ 100% (100w) 105 rpm
• 4 min @ 55-25% (55-25w)