Off The Plane w/ 30sec Bursts

• Cycling
• 2h 59mTime
• 138Stress
• 0.68Intensity
• 15Popularity

About this workout

This intense workout features 30-second bursts at 170% FTP, designed to build your kick for closing gaps or launching in race situations. Ideal for developing raw sprinting power and lactate tolerance, it’s a perfect addition to your training plan after travel or downtime.

Workout structure

• Warm-Up 1 min @ 40% (40w)
• 2 min @ 45% (45w)
• Cooldown 1 min @ 50% (50w)
• 3 min @ 53% (53w)
• 5 min @ 55% (55w)
• 10 min @ 60% (60w)
• 15 min @ 65% (65w)
• 3X
  • 15 sec @ 45% (45w)
  • 30 sec @ 170% (170w)
  • 15 sec @ 45% (45w)
  • 5 min @ 65% (65w)
• 15 sec @ 45% (45w)
• 30 sec @ 170% (170w)
• 15 sec @ 45% (45w)
• 4X
  • 25 min @ 65% (65w)
  • 1 min @ 50% (50w)
• 19 min @ 65% (65w)