Short-stacked accelerations plus endurance

• Cycling
• 2h 0mTime
• 128Stress
• 0.80Intensity
• 20Popularity

About this workout

This workout features short-stacked accelerations, with brutal 15-second efforts at 250% FTP that build your sprinting power and lactate tolerance, perfect for those race kicks or closing gaps in a group ride. It's a solid way to mix in some anaerobic work while also developing endurance for sustained efforts over time.

Workout structure

• 30 min @ 65% (65w)
• 2X
  • 10 sec @ 180% (180w)
  • 15 sec @ 40% (40w)
• 10 sec @ 180% (180w)
• 2 min @ 40% (40w)
• 2X
  • 10 sec @ 180% (180w)
  • 15 sec @ 40% (40w)
• 10 sec @ 180% (180w)
• 2 min @ 40% (40w)
• 2X
  • 10 sec @ 180% (180w)
  • 15 sec @ 40% (40w)
• 10 sec @ 180% (180w)
• 2 min @ 40% (40w)
• 2X
  • 10 sec @ 180% (180w)
  • 15 sec @ 40% (40w)
• 10 sec @ 180% (180w)
• 3 min @ 105% (105w)
• 5 min @ 50% (50w)
• 4X
  • 10 sec @ 200% (200w)
  • 10 sec @ 40% (40w)
  • 10 sec @ 200% (200w)
  • 1:30 min @ 40% (40w)
• 10 sec @ 200% (200w)
• 10 sec @ 40% (40w)
• 10 sec @ 200% (200w)
• 2 min @ 115% (115w)
• 5 min @ 40% (40w)
• 5X
  • 15 sec @ 250% (250w)
  • 1:30 min @ 40% (40w)
• 15 sec @ 250% (250w)
• 1 min @ 140% (140w)
• 46:30 min @ 65% (65w)