Sprints into Zone 4

• Cycling
• 56mTime
• 95Stress
• 1.01Intensity
• 120Popularity

About this workout

This workout features explosive 10-second sprints at 170% FTP, designed to build your raw sprinting power and lactate tolerance, perfect for those moments when you need to close gaps in a race or during rolling sprints. It's a hard-hitting session that will develop your top-end punch for competitive efforts.

Workout structure

• 5 min @ 50% (50w)
• 2X
  • 10 sec @ 170% (170w)
  • 50 sec @ 50% (50w)
• 2 min @ 50% (50w)
• 1 min @ 109% (109w)
• 2 min @ 50% (50w)
• 3 min @ 90% (90w)
• 3 min @ 50% (50w)
• 10 sec @ 180% (180w)
• 50 sec @ 65% (65w)
• 20 sec @ 180% (180w)
• 40 sec @ 65% (65w)
• 30 sec @ 181% (181w)
• 30 sec @ 65% (65w)
• 1 min @ 180% (180w)
• 1 min @ 65% (65w)
• 4 min @ 95% (95w)
• 3 min @ 50% (50w)
• 10 sec @ 180% (180w)
• 50 sec @ 65% (65w)
• 20 sec @ 180% (180w)
• 40 sec @ 65% (65w)
• 30 sec @ 181% (181w)
• 30 sec @ 65% (65w)
• 1 min @ 180% (180w)
• 1 min @ 65% (65w)
• 4 min @ 95% (95w)
• 3 min @ 50% (50w)
• 10 sec @ 180% (180w)
• 50 sec @ 65% (65w)
• 20 sec @ 180% (180w)
• 40 sec @ 65% (65w)
• 30 sec @ 181% (181w)
• 30 sec @ 65% (65w)
• 1 min @ 180% (180w)
• 1 min @ 65% (65w)
• 4 min @ 95% (95w)
• 5 min @ 50% (50w)