Road: Endurance, progressive build to sprints...

• Cycling
• 1h 28mTime
• 93Stress
• 0.80Intensity
• 100Popularity

About this workout

This workout features rolling sprints with a main set of hard 4 × 2-minute anaerobic intervals at 90% FTP, perfect for building the kick needed to close gaps and power through hill sprints. It’s ideal for those looking to enhance raw sprinting power and lactate tolerance while maintaining a solid endurance base.

Workout structure

• 20 min @ 75% (75w)
• 2 min @ 90% (90w)
• 30 sec @ 40% (40w)
• 2 min @ 100% (100w)
• 30 sec @ 40% (40w)
• 1:40 min @ 110% (110w)
• 20 sec @ 110-250% (110-250w)
• 10 min @ 40% (40w)
• 2 min @ 90% (90w)
• 30 sec @ 40% (40w)
• 2 min @ 100% (100w)
• 30 sec @ 40% (40w)
• 1:40 min @ 110% (110w)
• 20 sec @ 110-250% (110-250w)
• 10 min @ 40% (40w)
• 2 min @ 90% (90w)
• 30 sec @ 40% (40w)
• 2 min @ 100% (100w)
• 30 sec @ 40% (40w)
• 1:40 min @ 110% (110w)
• 20 sec @ 110-250% (110-250w)
• 10 min @ 40% (40w)
• 2 min @ 90% (90w)
• 30 sec @ 40% (40w)
• 2 min @ 100% (100w)
• 30 sec @ 40% (40w)
• 1:40 min @ 110% (110w)
• 20 sec @ 110-250% (110-250w)
• 10 min @ 40% (40w)