Shut Up and Ride

• Cycling
• 1h 43mTime
• 111Stress
• 0.80Intensity
• 95Popularity

About this workout

This session features a demanding main set of 3 × 2 min at 106% FTP, pushing your limits to elevate your aerobic ceiling when the road gets steep. Perfect for those looking to spice up a recovery ride or Z2 ride, it builds the capacity needed for explosive efforts in races and hard group rides.

Workout structure

• 5X
  • 1:15 min @ 55% (55w)
  • 45 sec @ 71% (71w)
• 30 sec @ 129% (129w)
• 1:35 min @ 69% (69w)
• 30 sec @ 126% (126w)
• 3:34 min @ 69% (69w)
• 2 min @ 107% (107w)
• 2:58 min @ 56% (56w)
• 2:58 min @ 69% (69w)
• 2 min @ 107% (107w)
• 2:58 min @ 56% (56w)
• 2:57 min @ 69% (69w)
• 2 min @ 107% (107w)
• 2:58 min @ 56% (56w)
• 2:58 min @ 69% (69w)
• 3 min @ 103% (103w)
• 2:29 min @ 61% (61w)
• 2:28 min @ 69% (69w)
• 3 min @ 103% (103w)
• 2:29 min @ 61% (61w)
• 2:29 min @ 69% (69w)
• 3 min @ 103% (103w)
• 2:29 min @ 61% (61w)
• 2:28 min @ 69% (69w)
• 3 min @ 103% (103w)
• 2:29 min @ 61% (61w)
• 2:29 min @ 69% (69w)
• 3X
  • 2 min @ 106% (106w)
  • 2:41 min @ 59% (59w)
  • 2:41 min @ 69% (69w)
• 10 min @ 47% (47w)