[SPIN][1h20m]BASE1: FTP-WK2- (50-20)
- Cycling
- 1h 27mTime
- 115Stress
- 0.89Intensity
- 75Popularity
About this workout
This workout features a challenging main set of 30 efforts at 113% FTP for 50 seconds, designed to push your VO2 max and develop your aerobic ceiling. Perfect for boosting your performance in time trials and group rides, this session will help you tackle big climbs and intense race kicks with confidence.
Workout structure
- 3 min @ 45% (45w)
- 1 min @ 60% (60w)
- 1 min @ 63% (63w)
- 1 min @ 67% (67w)
- 1 min @ 70% (70w)
- 1 min @ 73% (73w)
- 1 min @ 77% (77w)
- 1 min @ 80% (80w)
- 1 min @ 83% (83w)
- 1 min @ 87% (87w)
- 1 min @ 90% (90w)
- 3 min @ 75% (75w)
- 2:30 min @ 113% (113w)
- 3 min @ 55% (55w)
- 50 sec @ 113% (113w)
- 20 sec @ 65% (65w)
- 50 sec @ 113% (113w)
- 20 sec @ 65% (65w)
- 50 sec @ 113% (113w)
- 20 sec @ 65% (65w)
- 50 sec @ 113% (113w)
- 20 sec @ 65% (65w)
- 50 sec @ 113% (113w)
- 20 sec @ 65% (65w)
- 50 sec @ 113% (113w)
- 20 sec @ 65% (65w)
- 50 sec @ 113% (113w)
- 20 sec @ 65% (65w)
- 50 sec @ 113% (113w)
- 20 sec @ 65% (65w)
- 50 sec @ 113% (113w)
- 20 sec @ 65% (65w)
- 50 sec @ 113% (113w)
- 20 sec @ 65% (65w)
- 3 min @ 75% (75w)
- 2 min @ 55% (55w)
- 50 sec @ 113% (113w)
- 20 sec @ 65% (65w)
- 50 sec @ 113% (113w)
- 20 sec @ 65% (65w)
- 50 sec @ 113% (113w)
- 20 sec @ 65% (65w)
- 50 sec @ 113% (113w)
- 20 sec @ 65% (65w)
- 50 sec @ 113% (113w)
- 20 sec @ 65% (65w)
- 50 sec @ 113% (113w)
- 20 sec @ 65% (65w)
- 50 sec @ 113% (113w)
- 20 sec @ 65% (65w)
- 50 sec @ 113% (113w)
- 20 sec @ 65% (65w)
- 50 sec @ 113% (113w)
- 20 sec @ 65% (65w)
- 50 sec @ 113% (113w)
- 20 sec @ 65% (65w)
- 3 min @ 75% (75w)
- 2 min @ 55% (55w)
- 50 sec @ 113% (113w)
- 20 sec @ 65% (65w)
- 50 sec @ 113% (113w)
- 20 sec @ 65% (65w)
- 50 sec @ 113% (113w)
- 20 sec @ 65% (65w)
- 50 sec @ 113% (113w)
- 20 sec @ 65% (65w)
- 50 sec @ 113% (113w)
- 20 sec @ 65% (65w)
- 50 sec @ 113% (113w)
- 20 sec @ 65% (65w)
- 50 sec @ 113% (113w)
- 20 sec @ 65% (65w)
- 50 sec @ 113% (113w)
- 20 sec @ 65% (65w)
- 50 sec @ 113% (113w)
- 20 sec @ 65% (65w)
- 50 sec @ 113% (113w)
- 20 sec @ 65% (65w)
- 3 min @ 75% (75w)
- 2 min @ 55% (55w)
- 2:30 min @ 113% (113w)
- 3 min @ 55% (55w)
- 10 min @ 45% (45w)