semana 5 treino 3

• Cycling
• 1h 15mTime
• 58Stress
• 0.68Intensity
• 25Popularity

About this workout

This workout features brutal intervals with 2 sets of 6 × 20 seconds at 140% FTP, designed to build the kick needed to close gaps and enhance your raw sprinting power. Perfect for sharpening your top-end punch ahead of race day or to crush those gnarly group ride sprints.

Workout structure

• Warm-Up 4 min @ 40% (40w)
• Warm-Up 3 min @ 55% (55w)
• Warm-Up 2 min @ 65% (65w)
• Warm-Up 1 min @ 75% (75w)
• Warm-Up 15 sec @ 100% (100w)
• Warm-Up 45 sec @ 60% (60w)
• Warm-Up 1 min @ 40% (40w)
• 6X
  • 20 sec @ 140% (140w)
  • 40 sec @ 40% (40w)
• 5 min @ 40% (40w)
• 6X
  • 20 sec @ 140% (140w)
  • 40 sec @ 40% (40w)
• 5 min @ 50% (50w)
• 1 min @ 50% (50w)
• 3X
  • 3 min @ 75% (75w)
  • 3 min @ 65% (65w)
• 3 min @ 75% (75w)
• 1 min @ 55% (55w)
• 2X
  • 3 min @ 65% (65w)
  • 3 min @ 75% (75w)
• 30 sec @ 48% (48w)
• 30 sec @ 50% (50w)
• Cooldown 5 min @ 40% (40w)