Openers 3x 7(3) + 5 x 2(3) + 20x30sx45s

• Cycling
• 1h 30mTime
• 141Stress
• 0.97Intensity
• 15Popularity

About this workout

This workout features a punishing main set with 20 intervals of 45 seconds at 137% FTP, perfect for building that explosive kick to close gaps and unleash raw sprinting power. Ideal for sharpening your anaerobic capacity before a race or when you need to respond to attacks in a group ride.

Workout structure

• 5 min @ 62% (62w)
• 3X
  • 6 min @ 98% (98w)
  • 3 min @ 62% (62w)
• 5 min @ 62% (62w)
• 5X
  • 1:30 min @ 118% (118w)
  • 2 min @ 62% (62w)
• 5 min @ 62% (62w)
• 20X
  • 45 sec @ 137% (137w)
  • 30 sec @ 62% (62w)
• 5:30 min @ 62% (62w)