PER4MANCE.LAB : The Chipper

• Cycling
• 51mTime
• 49Stress
• 0.75Intensity
• 75Popularity

About this workout

The Chipper is a classic threshold workout that features short, punchy efforts at 105% FTP, perfect for building the sustainable power you need for weekly group rides and time trials. This session delivers solid gains in your FTP while keeping the fatigue manageable, making it a staple for those looking to boost their race-day performance.

Workout structure

• Active 10 min @ 40-67% (40-67w)
• 5X
  • Active 30 sec @ 105% (105w)
  • Active 30 sec @ 47% (47w)
• Active 1:55 min @ 105% (105w)
• Active 20 sec @ 57% (57w)
• Active 13 sec @ 105% (105w)
• 2X
  • Active 20 sec @ 57% (57w)
  • Active 15 sec @ 105% (105w)
• Active 20 sec @ 57% (57w)
• Active 14 sec @ 105% (105w)
• Active 20 sec @ 57% (57w)
• Active 15 sec @ 105% (105w)
• 2X
  • Active 20 sec @ 57% (57w)
  • Active 14 sec @ 105% (105w)
• 2X
  • Active 20 sec @ 57% (57w)
  • Active 15 sec @ 105% (105w)
• Active 20 sec @ 57% (57w)
• Active 13 sec @ 105% (105w)
• Active 20 sec @ 57% (57w)
• Active 16 sec @ 105% (105w)
• 2X
  • Active 20 sec @ 57% (57w)
  • Active 14 sec @ 105% (105w)
• 2X
  • Active 20 sec @ 57% (57w)
  • Active 15 sec @ 105% (105w)
  • Active 20 sec @ 57% (57w)
  • Active 14 sec @ 105% (105w)
• Active 20 sec @ 57% (57w)
• Active 14 sec @ 105% (105w)
• 2X
  • Active 20 sec @ 57% (57w)
  • Active 15 sec @ 105% (105w)
• Active 20 sec @ 57% (57w)
• Active 14 sec @ 105% (105w)
• Active 20 sec @ 57% (57w)
• Active 15 sec @ 105% (105w)
• 2X
  • Active 20 sec @ 57% (57w)
  • Active 14 sec @ 105% (105w)
• 3X
  • Active 20 sec @ 57% (57w)
  • Active 15 sec @ 105% (105w)
  • Active 20 sec @ 57% (57w)
  • Active 14 sec @ 105% (105w)
• 2X
  • Active 20 sec @ 53% (53w)
  • Active 16 sec @ 105% (105w)
• 2X
  • Active 20 sec @ 53% (53w)
  • Active 15 sec @ 105% (105w)
  • Active 20 sec @ 53% (53w)
  • Active 16 sec @ 105% (105w)
• 2X
  • Active 20 sec @ 53% (53w)
  • Active 16 sec @ 105% (105w)
  • Active 20 sec @ 53% (53w)
  • Active 15 sec @ 105% (105w)
• 3X
  • Active 20 sec @ 53% (53w)
  • Active 16 sec @ 105% (105w)
• 2X
  • Active 20 sec @ 53% (53w)
  • Active 15 sec @ 105% (105w)
• Active 20 sec @ 53% (53w)
• Active 17 sec @ 105% (105w)
• Active 20 sec @ 53% (53w)
• Active 14 sec @ 105% (105w)
• Active 20 sec @ 53% (53w)
• Active 17 sec @ 105% (105w)
• Active 20 sec @ 53% (53w)
• Active 15 sec @ 105% (105w)
• Active 20 sec @ 53% (53w)
• Active 16 sec @ 105% (105w)
• Active 20 sec @ 53% (53w)
• Active 15 sec @ 105% (105w)
• Active 20 sec @ 53% (53w)
• Active 5 min @ 43-33% (43-33w)