Sprint+Rodaje

• Cycling
• 1h 18mTime
• 90Stress
• 0.83Intensity
• 20Popularity

About this workout

This workout combines intense anaerobic efforts with steady rodaje, featuring two sets of 5-minute pushes at 83% FTP to build your sprinting power and lactate tolerance. Perfect for sharpening your kick during group rides or race scenarios, it primes you for those crucial moments when you need to close gaps or launch a final attack.

Workout structure

• 1:30 min @ 50% (50w)
• 1:30 min @ 53% (53w)
• 1:30 min @ 57% (57w)
• 1:30 min @ 60% (60w)
• 1:30 min @ 64% (64w)
• 1:30 min @ 68% (68w)
• 1 min @ 83% (83w)
• 1 min @ 53% (53w)
• 1 min @ 94% (94w)
• 3 min @ 53% (53w)
• 4X
  • 1 min @ 132% (132w)
  • Rest 1 min @ 45% (45w)
• 2X
  • 5 min @ 83% (83w)
  • Rest 5 min @ 68% (68w)
• 1 min @ 53% (53w)
• 4X
  • 1 min @ 132% (132w)
  • Rest 1 min @ 45% (45w)
• 2X
  • 5 min @ 83% (83w)
  • Rest 5 min @ 68% (68w)
• 1:30 min @ 64% (64w)
• 1:30 min @ 60% (60w)
• 1:30 min @ 57% (57w)
• 1:30 min @ 53% (53w)