Sprint 95T (9x12, 9x20) - 140 min (2h:20m)

• Cycling
• 2h 20mTime
• 115Stress
• 0.70Intensity
• 35Popularity

About this workout

This workout is all about building raw sprinting power and lactate tolerance with 9 hard efforts of 20 seconds at 210% FTP, perfect for closing gaps during critical moments in races or group rides. It's a punishing yet essential session that sets the stage for that top-end punch when it counts.

Workout structure

• 10 min @ 46-80% (46-80w)
• 14:51 min @ 55% (55w)
• 12 sec @ 210% (210w)
• 4:50 min @ 46% (46w)
• 12 sec @ 210% (210w)
• 4:50 min @ 46% (46w)
• 2X
  • 12 sec @ 210% (210w)
  • 4:50 min @ 46% (46w)
• 12 sec @ 210% (210w)
• 4:50 min @ 46% (46w)
• 2X
  • 12 sec @ 210% (210w)
  • 4:50 min @ 46% (46w)
• 12 sec @ 210% (210w)
• 4:50 min @ 46% (46w)
• 12 sec @ 210% (210w)
• 4:50 min @ 46% (46w)
• 9X
  • 20 sec @ 210% (210w)
  • 4:40 min @ 46% (46w)
• 14:51 min @ 55% (55w)
• 10 min @ 70-46% (70-46w)