Spencer +2

• Cycling
• 1hTime
• 79Stress
• 0.89Intensity
• 25Popularity

About this workout

Spencer +2 delivers a savage anaerobic workout through 7 sets of hard-hitting 30-second efforts at 125% FTP, perfect for building the explosive kick you need to close gaps or power through race kicks. This brutal session is ideal for those seeking to enhance their raw sprinting power and lactate tolerance, making it a staple for competitive cyclists.

Workout structure

• 3 min @ 50% (50w)
• 3 min @ 65% (65w)
• 3 min @ 80% (80w)
• 20 sec @ 125% (125w)
• 20 sec @ 40% (40w)
• 25 sec @ 125% (125w)
• 25 sec @ 40% (40w)
• 30 sec @ 125% (125w)
• 30 sec @ 40% (40w)
• 30 sec @ 125% (125w)
• 2 min @ 50% (50w)
• 5X
  • 30 sec @ 125% (125w)
  • 15 sec @ 40% (40w)
• 30 sec @ 125% (125w)
• 2 min @ 50% (50w)
• 5X
  • 30 sec @ 125% (125w)
  • 15 sec @ 40% (40w)
• 30 sec @ 125% (125w)
• 2 min @ 50% (50w)
• 5X
  • 30 sec @ 125% (125w)
  • 15 sec @ 40% (40w)
• 30 sec @ 125% (125w)
• 2 min @ 50% (50w)
• 5X
  • 30 sec @ 125% (125w)
  • 15 sec @ 40% (40w)
• 30 sec @ 125% (125w)
• 2 min @ 50% (50w)
• 5X
  • 30 sec @ 125% (125w)
  • 15 sec @ 40% (40w)
• 30 sec @ 125% (125w)
• 2 min @ 50% (50w)
• 5X
  • 30 sec @ 125% (125w)
  • 15 sec @ 40% (40w)
• 30 sec @ 125% (125w)
• 2 min @ 50% (50w)
• 5X
  • 30 sec @ 125% (125w)
  • 15 sec @ 40% (40w)
• 30 sec @ 125% (125w)
• 4:15 min @ 50-40% (50-40w)