Steady & Surges

• Cycling
• 50mTime
• 55Stress
• 0.81Intensity
• 25Popularity

About this workout

This workout features quick 10-second surges at 125% FTP, designed to build your kick for closing gaps and enhancing your raw sprinting power. Perfect for sharpening your bursts during group rides or race scenarios, it develops the top-end punch you need for those decisive moments.

Workout structure

• 4 min @ 55-75% (55-75w)
• 3 min @ 75% (75w)
• 1:30 min @ 66% (66w)
• 10 sec @ 125% (125w)
• 3:30 min @ 85% (85w)
• 10 sec @ 125% (125w)
• 1:30 min @ 65% (65w)
• 10 sec @ 125% (125w)
• 3 min @ 95% (95w)
• 10 sec @ 125% (125w)
• 1:30 min @ 65% (65w)
• 10 sec @ 125% (125w)
• 3:30 min @ 85% (85w)
• 10 sec @ 125% (125w)
• 1:30 min @ 65% (65w)
• 4 min @ 75% (75w)
• 1:30 min @ 66% (66w)
• 10 sec @ 125% (125w)
• 3:30 min @ 85% (85w)
• 10 sec @ 125% (125w)
• 1:30 min @ 65% (65w)
• 10 sec @ 125% (125w)
• 3 min @ 95% (95w)
• 10 sec @ 125% (125w)
• 1:30 min @ 65% (65w)
• 10 sec @ 125% (125w)
• 3:30 min @ 85% (85w)
• 10 sec @ 125% (125w)
• 1:30 min @ 65% (65w)
• 3 min @ 75% (75w)
• 2 min @ 65-45% (65-45w)