Recovery + surges

• Cycling
• 1hTime
• 25Stress
• 0.50Intensity
• 61Popularity

About this workout

This workout combines a recovery spin with short, intense surges at 110% FTP, perfect for flushing out fatigue while building VO2 max capacity. Ideal for the day after a hard effort, it keeps your legs fresh while preparing you for those race kicks or group ride sprints.

Workout structure

• 5 min @ 40% (40w)
• 3X
  • 30 sec @ 60% (60w) 110 rpm
  • Rest 30 sec @ 40% (40w)
• 5X
  • 30 sec @ 110% (110w)
  • Rest 2 min @ 40% (40w)
• 39:30 min @ 40% (40w)