palisade

• Cycling
• 1h 30mTime
• 114Stress
• 0.87Intensity
• 180Popularity

About this workout

Palisade features a challenging main set of 5 sets of 3 × 2 min at 105% FTP, pushing your limits to sustain the pace of weekly group rides and time trials. This workout is perfect for building your FTP and honing the power needed for those decisive moments in races or solo efforts.

Workout structure

• 3 min @ 50% (50w)
• 4 min @ 65% (65w)
• 3 min @ 95% (95w)
• 5 min @ 40% (40w)
• 3X
  • 1 min @ 95% (95w)
  • 2 min @ 105% (105w)
• 6 min @ 40% (40w)
• 3X
  • 1 min @ 95% (95w)
  • 2 min @ 105% (105w)
• 6 min @ 39% (39w)
• 3X
  • 1 min @ 95% (95w)
  • 2 min @ 105% (105w)
• 6 min @ 40% (40w)
• 3X
  • 1 min @ 95% (95w)
  • 2 min @ 105% (105w)
• 6 min @ 40% (40w)
• 3X
  • 1 min @ 95% (95w)
  • 2 min @ 105% (105w)
• 6 min @ 40-30% (40-30w)