PI 5x3min into 90min free ride
- Cycling
- 45mTime
- 32Stress
- 0.65Intensity
- 55Popularity
About this workout
This workout features two hard bursts of 30 seconds at 100% FTP, perfect for building your kick to close gaps during group rides or race scenarios. Pair it with a 90-minute easy free ride to recover while keeping your legs fresh for tomorrow’s efforts.
Workout structure
- 2X
- 30 sec @ 25% (25w)
- 2X
- 30 sec @ 35% (35w)
- 2X
- 30 sec @ 45% (45w)
- 3X
- 30 sec @ 55% (55w)
- 3X
- 30 sec @ 65% (65w)
- 2X
- 30 sec @ 75% (75w)
- 2X
- 30 sec @ 85% (85w)
- 2X
- 30 sec @ 95% (95w)
- 2X
- 30 sec @ 100% (100w)
- 2X
- 30 sec @ 50% (50w)
- 30 sec @ 110% (110w)
- 30 sec @ 50% (50w)
- 30 sec @ 120% (120w)
- 30 sec @ 50% (50w)
- 30 sec @ 130% (130w)
- 2X
- 30 sec @ 50% (50w)
- 6X
- Free-ride 30 sec @ 60% (60w)
- 6X
- 30 sec @ 50% (50w)
- 6X
- Free-ride 30 sec @ 60% (60w)
- 6X
- 30 sec @ 50% (50w)
- 6X
- Free-ride 30 sec @ 60% (60w)
- 6X
- 30 sec @ 50% (50w)
- 6X
- Free-ride 30 sec @ 60% (60w)
- 6X
- 30 sec @ 50% (50w)
- 6X
- Free-ride 30 sec @ 60% (60w)
- 7X
- 30 sec @ 50% (50w)