Sprints into Zone 3 #2

• Cycling
• 34mTime
• 41Stress
• 0.84Intensity
• 35Popularity

About this workout

This workout features brutal 10-second sprints at 180% FTP, designed to build your top-end punch and lactate tolerance, perfect for closing gaps or launching a decisive attack. Use it as a savage boost for race kicks or to sharpen your response in group rides where every second counts.

Workout structure

• 3 min @ 55% (55w)
• 2X
  • 10 sec @ 180% (180w)
  • 45 sec @ 55% (55w)
• 8 min @ 75% (75w)
• 1 min @ 125% (125w)
• 1 min @ 55% (55w)
• 30 sec @ 150% (150w)
• 30 sec @ 55% (55w)
• 15 sec @ 165% (165w)
• 45 sec @ 55% (55w)
• 10 sec @ 185% (185w)
• 50 sec @ 55% (55w)
• 3 min @ 81% (81w)
• 3 min @ 55% (55w)
• 1 min @ 125% (125w)
• 1 min @ 55% (55w)
• 30 sec @ 150% (150w)
• 30 sec @ 55% (55w)
• 15 sec @ 165% (165w)
• 45 sec @ 55% (55w)
• 10 sec @ 185% (185w)
• 50 sec @ 55% (55w)
• 3 min @ 81% (81w)
• 3 min @ 55% (55w)