Long Session for a rainy day.
- Cycling
- 1h 45mTime
- 142Stress
- 0.90Intensity
- 55Popularity
About this workout
This brutal anaerobic workout is perfect for those rainy days when you can’t hit the road, featuring two sets of 5 x 30 seconds at 128% FTP to build your kick for closing gaps and raw sprinting power. It's a solid staple for riders looking to boost their top-end punch and lactate tolerance, ensuring you're ready for race kicks and breakaways when the sun returns.
Workout structure
- 4 min @ 80% (80w)
- 1 min @ 112% (112w)
- 1 min @ 72% (72w)
- 1 min @ 80% (80w)
- 1 min @ 72% (72w)
- 6 min @ 120% (120w)
- 1 min @ 66% (66w)
- 1:30 min @ 74% (74w)
- 1 min @ 80% (80w)
- 5X
- 30 sec @ 128% (128w)
- 1 min @ 66% (66w)
- 2 min @ 80% (80w)
- 30 sec @ 140% (140w)
- 45 sec @ 66% (66w)
- 30 sec @ 128% (128w)
- 45 sec @ 66% (66w)
- 30 sec @ 116% (116w)
- 45 sec @ 66% (66w)
- 30 sec @ 104% (104w)
- 45 sec @ 66% (66w)
- 30 sec @ 92% (92w)
- 1:30 min @ 66-80% (66-80w)
- 4 min @ 80% (80w)
- 3X
- 1 min @ 104% (104w)
- 1 min @ 72% (72w)
- 1 min @ 104% (104w)
- 1:30 min @ 72% (72w)
- 5X
- 30 sec @ 128% (128w)
- 1 min @ 66% (66w)
- 2 min @ 80% (80w)
- 15 sec @ 200% (200w)
- 45 sec @ 66% (66w)
- 2 min @ 80% (80w)
- 3X
- 1 min @ 96% (96w)
- 1 min @ 72% (72w)
- 1 min @ 96% (96w)
- 1:30 min @ 72% (72w)
- 15 sec @ 120% (120w)
- 15 sec @ 200% (200w)
- 30 sec @ 60-72% (60-72w)
- 1 min @ 72% (72w)
- 5X
- 30 sec @ 96% (96w)
- 30 sec @ 72% (72w)
- 30 sec @ 96% (96w)
- 2 min @ 72% (72w)
- 3X
- 30 sec @ 92% (92w)
- 30 sec @ 72% (72w)
- 30 sec @ 92% (92w)
- 1:30 min @ 72% (72w)
- 3X
- 1 min @ 88% (88w)
- 45 sec @ 68% (68w)
- 1 min @ 88% (88w)
- 1:15 min @ 68% (68w)
- 4X
- 30 sec @ 140% (140w)
- 35 sec @ 66% (66w)
- 30 sec @ 140% (140w)
- 40 sec @ 66% (66w)
- 1 min @ 66-72% (66-72w)
- 1 min @ 72% (72w)
- 5X
- 30 sec @ 66% (66w)
- 30 sec @ 72% (72w)
- 3 min @ 66-40% (66-40w)