Spanish Needle -3 - 60 mins

• Cycling
• 1hTime
• 68Stress
• 0.82Intensity
• 90Popularity

About this workout

Spanish Needle -3 is a gnarly workout that delivers a punishing kick with 50 short bursts at 150% FTP, perfect for building raw sprinting power and lactate tolerance. A must-do for those looking to sharpen their top-end punch for closing gaps during race kicks or breakaways.

Workout structure

• 2 min @ 50% (50w)
• 2 min @ 71% (71w)
• 2 min @ 90% (90w)
• 1 min @ 40% (40w)
• 12 sec @ 130% (130w)
• 24 sec @ 40% (40w)
• 12 sec @ 140% (140w)
• 24 sec @ 40% (40w)
• 12 sec @ 150% (150w)
• 3:36 min @ 40% (40w)
• 5X
  • 15 sec @ 130% (130w)
  • 15 sec @ 40% (40w)
• 5X
  • 15 sec @ 140% (140w)
  • 15 sec @ 40% (40w)
• 5X
  • 15 sec @ 150% (150w)
  • 15 sec @ 40% (40w)
• 15 sec @ 150% (150w)
• 4 min @ 40% (40w)
• 15X
  • 15 sec @ 150% (150w)
  • 15 sec @ 40% (40w)
• 15 sec @ 150% (150w)
• 4:20 min @ 40% (40w)
• 15X
  • 15 sec @ 150% (150w)
  • 15 sec @ 40% (40w)
• 15 sec @ 150% (150w)
• 4:20 min @ 40% (40w)
• 15X
  • 15 sec @ 150% (150w)
  • 15 sec @ 40% (40w)
• 15 sec @ 150% (150w)
• 4:20 min @ 40-30% (40-30w)