New Castle Pain v7.mrc
- Cycling
- 1h 44mTime
- 140Stress
- 0.90Intensity
- 30Popularity
About this workout
This workout features a challenging main set of five 60-second efforts at 85% FTP, designed to push your aerobic ceiling and prepare you for those steep climbs or intense group ride surges. Perfect for boosting your VO2 max and building the capacity needed to tackle race kicks and breakaways.
Workout structure
- 10 min @ 65-85% (65-85w)
- 3 min @ 80% (80w)
- 3 min @ 90% (90w)
- 1:30 min @ 120% (120w)
- 3 min @ 95% (95w)
- 3 min @ 85% (85w)
- 4 min @ 75% (75w)
- 2 min @ 80% (80w)
- 2:16 min @ 85% (85w)
- 2 min @ 90% (90w)
- 1:30 min @ 120% (120w)
- 1 min @ 80% (80w)
- 2 min @ 50% (50w)
- 1 min @ 95% (95w)
- 30 sec @ 135% (135w)
- 1 min @ 85% (85w)
- 2:45 min @ 75% (75w)
- 1 min @ 70% (70w)
- 1:55 min @ 75% (75w)
- 1 min @ 85% (85w)
- 1:30 min @ 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)