PW Online. Breakaway leg breaker (Race Prep 8)

• Cycling
• 1h 20mTime
• 100Stress
• 0.86Intensity
• 160Popularity

About this workout

This leg breaker workout features a punishing main set of 4 × 30 seconds at 130% FTP, perfect for building the kick needed to close gaps during a race. Use it as a leg opener to develop raw sprinting power and lactate tolerance before key events.

Workout structure

• 10 min @ 50-65% (50-65w)
• 30 sec @ 80% (80w)
• 30 sec @ 90% (90w)
• 30 sec @ 100% (100w)
• 30 sec @ 40% (40w)
• 30 sec @ 90% (90w)
• 30 sec @ 100% (100w)
• 30 sec @ 110% (110w)
• 3 min @ 40% (40w)
• 15 sec @ 150% (150w)
• 30 sec @ 120% (120w)
• 45 sec @ 100% (100w)
• 2 min @ 90% (90w)
• 5 min @ 40% (40w)
• 15 sec @ 150% (150w)
• 45 sec @ 120% (120w)
• 1 min @ 100% (100w)
• 2 min @ 90% (90w)
• 5 min @ 40% (40w)
• 15 sec @ 200% (200w)
• 30 sec @ 130% (130w)
• 1 min @ 90% (90w)
• 4X
  • 30 sec @ 130% (130w)
  • 30 sec @ 60-75% (60-75w)
  • 30 sec @ 90% (90w)
• 30 sec @ 130% (130w)
• 3 min @ 30% (30w)
• 1 min @ 115-125% (115-125w)
• 3 min @ 40% (40w)
• 1 min @ 115-135% (115-135w)
• 3 min @ 40% (40w)
• 1 min @ 115-150% (115-150w)
• 5 min @ 40% (40w)
• 30 sec @ 130% (130w)
• 30 sec @ 40% (40w)
• 30 sec @ 135% (135w)
• 30 sec @ 40% (40w)
• 30 sec @ 140% (140w)
• 30 sec @ 40% (40w)
• 30 sec @ 145% (145w)
• 3 min @ 40% (40w)
• 3 min @ 100-115% (100-115w)
• 2 min @ 40% (40w)
• 2 min @ 100-130% (100-130w)
• 2 min @ 40% (40w)
• 1 min @ 100-200% (100-200w)
• 5 min @ 40% (40w)