Anaerobic

SF - 14 Vise Grips

  • Cycling
  • 55mTime
  • 76Stress
  • 0.91Intensity
  • 542Popularity

About this workout

This workout features hard-hitting intervals of 30 seconds at 125% FTP, perfect for building the kick needed to close gaps and develop raw sprinting power. It's a go-to session for those looking to add top-end punch for race day or intense group ride finishes.

foldingbikebass

Workout structure

  • Recovery 3 min @ 54% (54w) 80 rpm
  • FTP 1 min @ 65% (65w) 85 rpm
  • FTP 1 min @ 74% (74w) 90 rpm
  • FTP 1 min @ 85% (85w) 95 rpm
  • FTP 1 min @ 94% (94w) 100 rpm
  • FTP 30 sec @ 110% (110w) 105 rpm
  • Recovery 1 min @ 50% (50w) 80 rpm
  • MAP 30 sec @ 134% (134w) 105 rpm
  • Recovery 3 min @ 45% (45w) 80 rpm
  • MAP 30 sec @ 125% (125w) 100 rpm
  • Recovery 1:30 min @ 45% (45w) 80 rpm
  • MAP 1 min @ 125% (125w) 95 rpm
  • Recovery 1:30 min @ 45% (45w) 80 rpm
  • MAP 1:30 min @ 125% (125w) 90 rpm
  • Recovery 1:30 min @ 45% (45w) 80 rpm
  • MAP 2 min @ 125% (125w) 95 rpm
  • Recovery 1:30 min @ 45% (45w) 80 rpm
  • MAP 1:30 min @ 125% (125w) 90 rpm
  • Recovery 1:30 min @ 45% (45w) 80 rpm
  • MAP 1 min @ 125% (125w) 90 rpm
  • Recovery 1:30 min @ 45% (45w) 80 rpm
  • MAP 30 sec @ 125% (125w) 100 rpm
  • Recovery 6 min @ 50% (50w) 80 rpm
  • MAP 30 sec @ 125% (125w) 90 rpm
  • Recovery 1:30 min @ 45% (45w) 80 rpm
  • MAP 1 min @ 125% (125w) 95 rpm
  • Recovery 1:30 min @ 45% (45w) 80 rpm
  • MAP 1:30 min @ 125% (125w) 100 rpm
  • Recovery 1:30 min @ 45% (45w) 80 rpm
  • MAP 2 min @ 125% (125w) 100 rpm
  • Recovery 1:30 min @ 45% (45w) 80 rpm
  • MAP 1:30 min @ 125% (125w) 90 rpm
  • Recovery 1:30 min @ 45% (45w) 80 rpm
  • MAP 1 min @ 125% (125w) 95 rpm
  • Recovery 1:30 min @ 45% (45w) 80 rpm
  • MAP 30 sec @ 125% (125w) 90 rpm
  • Recovery 3:30 min @ 50% (50w) 85 rpm