Post race z3 + bursts

• Cycling
• 1h 4mTime
• 70Stress
• 0.81Intensity
• 40Popularity

About this workout

This workout combines z3 tempo efforts with intense anaerobic bursts, featuring two sets of 30-second sprints at 133.3% FTP to build your kick and lactate tolerance. Perfect for flushing out the legs post-race while sharpening the top-end punch for your next group ride or sprint finish.

Workout structure

• 10 min @ 33-75% (33-75w)
• 10 min @ 90% (90w)
• 2X
  • Rest 2 min @ 60% (60w)
  • Rest 30 sec @ 133% (133w)
• 2 min @ 60% (60w)
• 10 min @ 90% (90w)
• 2X
  • Rest 2 min @ 60% (60w)
  • 30 sec @ 133% (133w)
• Rest 2 min @ 60% (60w)
• 10 min @ 90% (90w)
• 10 min @ 75-33% (75-33w)