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• Cycling
• 1h 7mTime
• 88Stress
• 0.88Intensity
• 42Popularity

About this workout

This brutal anaerobic workout features intense bursts of 30 seconds at 125% FTP, perfect for building raw sprinting power and lactate tolerance. Ideal for closing gaps during group rides or sharpening your punch for race kicks, it’s a must for those looking to push their limits.

Workout structure

• 3 min @ 45% (45w) 100 rpm
• 2 min @ 60% (60w) 105 rpm
• 1 min @ 80-85% (80-85w) 110 rpm
• 2 min @ 50% (50w) 100-105 rpm
• 6 min @ 90-92% (90-92w) 85-90 rpm
• 2 min @ 45% (45w) 100 rpm
• 1 min @ 75% (75w) 75 rpm
• 20 sec @ 125% (125w) 75 rpm
• Rest 40 sec @ 65% (65w) 70 rpm
• 30 sec @ 125% (125w) 75-80 rpm
• Rest 30 sec @ 60% (60w) 70 rpm
• 40 sec @ 125% (125w) 80 rpm
• Rest 3 min @ 40% (40w) 90-100 rpm
• 1 min @ 70-75% (70-75w) 85 rpm
• 13X
  • 30 sec @ 125% (125w) 80-90 rpm
  • Rest 15 sec @ 55% (55w) 80 rpm
• 4 min @ 40% (40w)
• 1 min @ 75% (75w) 85 rpm
• 13X
  • 30 sec @ 125% (125w) 80-90 rpm
  • Rest 15 sec @ 55% (55w) 80 rpm
• 4 min @ 40% (40w)
• 1 min @ 75% (75w) 85 rpm
• 13X
  • 30 sec @ 120% (120w) 80-90 rpm
  • Rest 15 sec @ 45% (45w) 80 rpm
• 5 min @ 40% (40w) 105 rpm