Oliver's WC Progression
- Cycling
- 1h 24mTime
- 129Stress
- 0.96Intensity
- 15Popularity
About this workout
Oliver's WC Progression features a punishing main set of 14 hard 30-second efforts at 100% FTP, designed to build your raw sprinting power and lactate tolerance. This workout is perfect for sharpening your kick for closing gaps during intense group rides or race finishes.
Workout structure
- Active 5 min @ 50-70% (50-70w)
- Active 1 min @ 125% (125w)
- Active 30 sec @ 100% (100w)
- Active 1 min @ 135% (135w)
- Active 30 sec @ 100% (100w)
- Active 30 sec @ 150% (150w)
- Active 3 min @ 50% (50w)
- Active 2 min @ 70-90% (70-90w)
- Active 1 min @ 125% (125w)
- Active 30 sec @ 100% (100w)
- Active 1 min @ 135% (135w)
- Active 30 sec @ 100% (100w)
- Active 30 sec @ 150% (150w)
- Active 3 min @ 50% (50w)
- Active 2 min @ 70-90% (70-90w)
- Active 1 min @ 125% (125w)
- Active 30 sec @ 100% (100w)
- Active 1 min @ 135% (135w)
- Active 30 sec @ 100% (100w)
- Active 30 sec @ 150% (150w)
- Active 3 min @ 50% (50w)
- Active 2 min @ 70-90% (70-90w)
- Active 1 min @ 125% (125w)
- Active 30 sec @ 100% (100w)
- Active 1 min @ 135% (135w)
- Active 30 sec @ 100% (100w)
- Active 30 sec @ 150% (150w)
- Active 3 min @ 50% (50w)
- Active 2 min @ 70-90% (70-90w)
- Active 1 min @ 125% (125w)
- Active 30 sec @ 100% (100w)
- Active 1 min @ 135% (135w)
- Active 30 sec @ 100% (100w)
- Active 30 sec @ 150% (150w)
- Active 3 min @ 50% (50w)
- Active 2 min @ 70-90% (70-90w)
- Active 1 min @ 125% (125w)
- Active 30 sec @ 100% (100w)
- Active 1 min @ 135% (135w)
- Active 30 sec @ 100% (100w)
- Active 30 sec @ 150% (150w)
- Active 3 min @ 50% (50w)
- Active 2 min @ 70-90% (70-90w)
- Active 1 min @ 125% (125w)
- Active 30 sec @ 100% (100w)
- Active 1 min @ 135% (135w)
- Active 30 sec @ 100% (100w)
- Active 30 sec @ 150% (150w)
- Active 3 min @ 50% (50w)
- Active 2 min @ 70-90% (70-90w)
- Active 20 min @ 70% (70w)