Spanish Needle - 45 min

• Cycling
• 46mTime
• 47Stress
• 0.78Intensity
• 70Popularity

About this workout

Spanish Needle packs a punch with intense 15-second efforts at 140% FTP, perfect for building the kick to close gaps and raw sprinting power. Incorporate this workout to enhance your anaerobic capacity for those gnarly race kicks or decisive breakaways.

Workout structure

• Warm-Up 2 min @ 50% (50w)
• 2 min @ 70% (70w)
• Cooldown 1 min @ 90% (90w)
• 3 min @ 40% (40w)
• 15X
  • 15 sec @ 140% (140w)
  • 15 sec @ 40% (40w)
• 15 sec @ 140% (140w)
• 5 min @ 40% (40w)
• 15X
  • 15 sec @ 140% (140w)
  • 15 sec @ 40% (40w)
• 15 sec @ 140% (140w)
• 5 min @ 40% (40w)
• 15X
  • 15 sec @ 140% (140w)
  • 15 sec @ 40% (40w)
• 15 sec @ 140% (140w)
• 5 min @ 40% (40w)