New Castle Pain v6.mrc

• Cycling
• 1h 36mTime
• 126Stress
• 0.89Intensity
• 40Popularity

About this workout

This workout features a demanding main set of 7 intervals at 120% FTP, designed to push your VO2 max and improve your aerobic ceiling for those moments when the road kicks up. Perfect for developing the raw sprinting power needed for race kicks or closing gaps in group rides, it’s a tough but rewarding session to elevate your performance.

Workout structure

• 10 min @ 65-85% (65-85w)
• 1 min @ 80% (80w)
• 3 min @ 90% (90w)
• 30 sec @ 120% (120w)
• 3 min @ 85% (85w)
• 3 min @ 80% (80w)
• 1 min @ 75% (75w)
• 2 min @ 80% (80w)
• 2:16 min @ 85% (85w)
• 1 min @ 90% (90w)
• 1:30 min @ 120% (120w)
• 1 min @ 80% (80w)
• 2 min @ 50% (50w)
• 1 min @ 95% (95w)
• 30 sec @ 120% (120w)
• 1 min @ 85% (85w)
• 2:45 min @ 75% (75w)
• 1 min @ 70% (70w)
• 1:55 min @ 75% (75w)
• 1 min @ 85% (85w)
• 30 sec @ 120% (120w)
• 1 min @ 95% (95w)
• 2 min @ 50% (50w)
• 1 min @ 85% (85w)
• 30 sec @ 50% (50w)
• 1 min @ 90% (90w)
• 15 sec @ 50% (50w)
• 30 sec @ 100% (100w)
• 15 sec @ 50% (50w)
• 30 sec @ 110% (110w)
• 15 sec @ 50% (50w)
• 30 sec @ 120% (120w)
• 15 sec @ 50% (50w)
• 30 sec @ 130% (130w)
• 15 sec @ 50% (50w)
• 30 sec @ 120% (120w)
• 15 sec @ 50% (50w)
• 30 sec @ 110% (110w)
• 15 sec @ 50% (50w)
• 30 sec @ 100% (100w)
• 15 sec @ 50% (50w)
• 1 min @ 90% (90w)
• 30 sec @ 50% (50w)
• 1 min @ 85% (85w)
• 2 min @ 50% (50w)
• 1 min @ 100% (100w)
• 30 sec @ 120% (120w)
• 1 min @ 90% (90w)
• 2 min @ 80% (80w)
• 1 min @ 70% (70w)
• 1 min @ 80% (80w)
• 3:50 min @ 90% (90w)
• 30 sec @ 120% (120w)
• 3 min @ 100% (100w)
• 2 min @ 50% (50w)
• 30 sec @ 130% (130w)
• 2:25 min @ 100% (100w)
• 2 min @ 90% (90w)
• 2 min @ 85% (85w)
• 1:20 min @ 80% (80w)
• 1 min @ 75% (75w)
• 1 min @ 80% (80w)
• 1 min @ 85% (85w)
• 3 min @ 90% (90w)
• 2 min @ 100% (100w)
• 1:40 min @ 120% (120w)
• 5:30 min @ 80-55% (80-55w)