Mosaic

• Cycling
• 1h 55mTime
• 148Stress
• 0.88Intensity
• 15Popularity

About this workout

Mosaic is a challenging workout that features 5 intervals of 3 minutes at 115% FTP, designed to push your aerobic ceiling and boost your top-end power. Perfect for those looking to enhance their performance during intense climbs or race scenarios where every second counts.

Workout structure

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