Anaerobic

Spanish Needle 5 Sets

  • Cycling
  • 1h 15mTime
  • 84Stress
  • 0.82Intensity
  • 30Popularity

About this workout

Spanish Needle intervals deliver a gnarly kick with 64 quick bursts at 150% FTP, perfect for building raw sprinting power and lactate tolerance. This workout is ideal for sharpening your top-end punch during race kicks or bridging gaps in group rides.

Bugoc

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 @ 135% (135w)
  • 24 sec @ 40% (40w)
  • 12 sec @ 140% (140w)
  • 3:36 min @ 40% (40w)
  • 5X
    • 15 sec @ 130% (130w)
    • 15 sec @ 40% (40w)
  • 5X
    • 15 sec @ 140% (140w)
    • 15 sec @ 40% (40w)
  • 4X
    • 15 sec @ 150% (150w)
    • 15 sec @ 40% (40w)
  • 15 sec @ 150% (150w)
  • 5:15 min @ 40% (40w)
  • 15X
    • 15 sec @ 150% (150w)
    • 15 sec @ 40% (40w)
  • 15 sec @ 150% (150w)
  • 5:15 min @ 40% (40w)
  • 15X
    • 15 sec @ 150% (150w)
    • 15 sec @ 40% (40w)
  • 15 sec @ 150% (150w)
  • 5:15 min @ 40% (40w)
  • 15X
    • 15 sec @ 150% (150w)
    • 15 sec @ 40% (40w)
  • 15 sec @ 150% (150w)
  • 5:15 min @ 40% (40w)
  • 15X
    • 15 sec @ 150% (150w)
    • 15 sec @ 40% (40w)
  • 15 sec @ 150% (150w)
  • 3:45 min @ 40-30% (40-30w)