S5 D3 - Tempo with 30sec Spike #2

• Cycling
• 1h 2mTime
• 69Stress
• 0.82Intensity
• 35Popularity

About this workout

This workout features a punishing main set of 2 sets of 4 × 30 sec at 105.9% FTP, designed to build that explosive kick to close gaps and enhance your sprinting power. Perfect for those gnarly moments in races or hard group rides where you need that top-end punch.

Workout structure

• 3 min @ 50% (50w)
• 4X
  • 10 sec @ 200% (200w)
  • Rest 50 sec @ 50% (50w)
• 3 min @ 60-75% (60-75w)
• 2 min @ 50% (50w)
• 5 min @ 90-104% (90-104w)
• 3 min @ 50% (50w)
• 4X
  • 30 sec @ 106-120% (106-120w)
  • Rest 3:30 min @ 76-90% (76-90w)
• 5 min @ 50% (50w)
• 4X
  • 30 sec @ 106-120% (106-120w)
  • Rest 3:30 min @ 76-90% (76-90w)
• 5 min @ 74-47% (74-47w)