Ramp up the heat (short #2)
- Cycling
- 1h 5mTime
- 66Stress
- 0.78Intensity
- 20Popularity
About this workout
This workout features a hard-hitting main set of 4 × 3 min efforts at 80% FTP, pushing your anaerobic capacity and building the kick to close gaps when it counts. Perfect for sharpening your sprinting power and lactate tolerance, this session is a must for those looking to amp up their performance in group rides or races.
Workout structure
- Warm-Up 10 min @ 35-70% (35-70w)
- Active 3 min @ 65% (65w)
- Active 3 min @ 80% (80w)
- Active 2 min @ 90% (90w)
- Active 1 min @ 100% (100w)
- Active 30 sec @ 115% (115w)
- Active 10 sec @ 150% (150w)
- Active 4 min @ 60% (60w)
- Active 3 min @ 80% (80w)
- Active 2 min @ 90% (90w)
- Active 1 min @ 100% (100w)
- Active 30 sec @ 115% (115w)
- Active 10 sec @ 150% (150w)
- Active 4 min @ 60% (60w)
- Active 3 min @ 80% (80w)
- Active 2 min @ 90% (90w)
- Active 1 min @ 100% (100w)
- Active 30 sec @ 115% (115w)
- Active 10 sec @ 150% (150w)
- Active 4 min @ 60% (60w)
- Active 3 min @ 80% (80w)
- Active 2 min @ 90% (90w)
- Active 1 min @ 100% (100w)
- Active 30 sec @ 115% (115w)
- Active 10 sec @ 150% (150w)
- Active 4 min @ 60% (60w)
- Cooldown 10 min @ 60-35% (60-35w)