Race simulation #1

• Cycling
• 59mTime
• 75Stress
• 0.87Intensity
• 75Popularity

About this workout

This intense race simulation features a main set of 4 × 10 seconds at a brutal 175% FTP, perfect for building the kick needed to close gaps during competitive moments. Incorporate this workout into your training to develop raw sprinting power and lactate tolerance for those critical race kicks and breakaways.

Workout structure

• 1:15 min @ 42% (42w)
• 1:15 min @ 53% (53w)
• 1:15 min @ 60% (60w)
• 1:15 min @ 70% (70w)
• 2 min @ 50% (50w)
• 3 min @ 70% (70w)
• 4X
  • 10 sec @ 175% (175w)
  • 50 sec @ 50% (50w)
• 2 min @ 50% (50w)
• 4 min @ 80% (80w)
• 3 min @ 50% (50w)
• 45 sec @ 125% (125w) 80 rpm
• 2:8 min @ 106% (106w)
• 2:7 min @ 88% (88w)
• 45 sec @ 125% (125w) 70 rpm
• 5 min @ 80% (80w)
• 1 min @ 110% (110w)
• 3:30 min @ 88% (88w)
• 3:30 min @ 106% (106w)
• 2 min @ 65% (65w)
• 1:30 min @ 80% (80w)
• 1:30 min @ 98% (98w)
• 30 sec @ 125% (125w) 60 rpm
• 3 min @ 95% (95w)
• 3 min @ 107% (107w)
• 1 min @ 110% (110w) 70 rpm
• 5 min @ 50% (50w)