NP-W3

• Cycling
• 1h 30mTime
• 91Stress
• 0.77Intensity
• 75Popularity

About this workout

This brutal anaerobic workout features 16 savage efforts of 10 seconds at 180% FTP, perfect for developing your top-end punch and lactate tolerance. Ideal for sharpening your sprinting power before group rides or race kicks, it'll leave you gasping but ready to close gaps when it counts.

Workout structure

• 15 min @ 55% (55w)
• 2:50 min @ 75% (75w)
• 10 sec @ 100% (100w)
• 2:50 min @ 75% (75w)
• 10 sec @ 120% (120w)
• 2:50 min @ 75% (75w)
• 10 sec @ 140% (140w)
• 2:50 min @ 75% (75w)
• 10 sec @ 160% (160w)
• 16X
  • 2:50 min @ 75% (75w)
  • 10 sec @ 180% (180w)
• 15 min @ 55% (55w)