Over FTP, decrements recovery to sprint

• Cycling
• 43mTime
• 59Stress
• 0.90Intensity
• 105Popularity

About this workout

This brutal workout of 3 × 5 min at 110% FTP with short recoveries hones your raw sprinting power and lactate tolerance, perfect for those race kicks or closing gaps during a hard group ride. It's a classic anaerobic session that will push your limits and develop the top-end punch needed for those gnarly finishes.

Workout structure

• 10 min @ 30-80% (30-80w)
• 1 min @ 50% (50w)
• 5 min @ 80-100% (80-100w)
• 12 sec @ 110-120% (110-120w)
• 18 sec @ 50% (50w)
• 1 min @ 50-100% (50-100w)
• 5 min @ 110-85% (110-85w)
• 12 sec @ 140% (140w)
• 1 min @ 50% (50w)
• 1 min @ 50-100% (50-100w)
• 5 min @ 110-90% (110-90w)
• 12 sec @ 145% (145w)
• 1 min @ 50% (50w)
• 1 min @ 50-100% (50-100w)
• 5 min @ 110-95% (110-95w)
• 12 sec @ 150% (150w)
• 1 min @ 50% (50w)
• 18 sec @ 155% (155w)
• 5 min @ 55-30% (55-30w)