On the House

• Cycling
• 38mTime
• 72Stress
• 1.07Intensity
• 45Popularity

About this workout

On the House is a savage anaerobic workout that builds your top-end punch with 12 brutal sprints at 125% FTP, perfect for closing gaps in group rides or launching decisive attacks in races. This high-intensity session will elevate your lactate tolerance and raw sprinting power, making it a must for competitive cyclists.

Workout structure

• 3 min @ 55% (55w)
• 4X
  • 1 min @ 130% (130w)
  • 30 sec @ 44% (44w)
• 1 min @ 130% (130w)
• 3 min @ 55% (55w)
• 4X
  • 1 min @ 130% (130w)
  • 30 sec @ 44% (44w)
• 1 min @ 130% (130w)
• 3 min @ 55% (55w)
• 12X
  • 30 sec @ 125% (125w)
  • 15 sec @ 50% (50w)
• 30 sec @ 125% (125w)
• 5 min @ 55% (55w)