Sevens

• Cycling
• 30mTime
• 34Stress
• 0.83Intensity
• 353Popularity

About this workout

The Sevens workout features intense bursts of 30-second efforts at 120% FTP, perfect for boosting your aerobic ceiling and preparing for those steep climbs or decisive race moments. This session is a powerful way to develop the capacity you'll need when the effort ramps up in competition or on tough group rides.

Workout structure

• 5 min @ 25-75% (25-75w) 85 rpm
• 7X
  • 30 sec @ 120% (120w) 110 rpm
  • 1 min @ 65% (65w) 85 rpm
• 2 min @ 40% (40w) 85 rpm
• 7X
  • 30 sec @ 120% (120w) 110 rpm
  • 1 min @ 65% (65w) 85 rpm
• 2 min @ 50-25% (50-25w)