Sprints into Zone 4 #1

• Cycling
• 32mTime
• 44Stress
• 0.90Intensity
• 30Popularity

About this workout

This brutal anaerobic workout focuses on explosive sprints with a main set of 4×10 seconds at 180% FTP, perfect for building the kick to close gaps in races or group rides. Incorporate these rolling sprints to develop your raw sprinting power and lactate tolerance, ensuring you're ready for those critical moments when the pace ramps up.

Workout structure

• 3 min @ 55% (55w)
• 4X
  • 10 sec @ 180% (180w)
  • 45 sec @ 55% (55w)
• 1 min @ 60% (60w)
• 1 min @ 75% (75w)
• 10 min @ 75% (75w)
• 10 sec @ 180% (180w)
• 50 sec @ 65% (65w)
• 20 sec @ 180% (180w)
• 30 sec @ 65% (65w)
• 30 sec @ 185% (185w)
• 30 sec @ 65% (65w)
• 1 min @ 160% (160w)
• 30 sec @ 65% (65w)
• 4 min @ 95% (95w)
• 1:40 min @ 65% (65w)
• 1:40 min @ 55% (55w)
• 1:40 min @ 45% (45w)