Sprints into Zone 3 #1

• Cycling
• 1h 1mTime
• 65Stress
• 0.80Intensity
• 65Popularity

About this workout

Get ready to unleash your raw sprinting power with this workout featuring short, intense bursts at 170% FTP, perfect for closing gaps in group rides or sharpening your kick for race day. This anaerobic session will build your lactate tolerance and top-end punch without overextending your stamina.

Workout structure

• 3 min @ 50% (50w)
• 4X
  • 10 sec @ 170% (170w)
  • 50 sec @ 50% (50w)
• 2 min @ 75% (75w)
• 2 min @ 50% (50w)
• 1 min @ 76% (76w)
• 1 min @ 95% (95w)
• 3 min @ 50% (50w)
• 1 min @ 125% (125w)
• 1 min @ 50% (50w)
• 30 sec @ 150% (150w)
• 30 sec @ 50% (50w)
• 15 sec @ 167% (167w)
• 45 sec @ 50% (50w)
• 10 sec @ 185% (185w)
• 50 sec @ 50% (50w)
• 5 min @ 81% (81w)
• 5 min @ 50% (50w)
• 1 min @ 125% (125w)
• 1 min @ 50% (50w)
• 30 sec @ 150% (150w)
• 30 sec @ 50% (50w)
• 15 sec @ 167% (167w)
• 45 sec @ 50% (50w)
• 10 sec @ 185% (185w)
• 50 sec @ 50% (50w)
• 5 min @ 81% (81w)
• 5 min @ 50% (50w)
• 1 min @ 125% (125w)
• 1 min @ 50% (50w)
• 30 sec @ 150% (150w)
• 30 sec @ 50% (50w)
• 15 sec @ 167% (167w)
• 45 sec @ 50% (50w)
• 10 sec @ 185% (185w)
• 50 sec @ 50% (50w)
• 5 min @ 81% (81w)
• 5 min @ 50% (50w)