Step By Step

• Cycling
• 40mTime
• 54Stress
• 0.90Intensity
• 61Popularity

About this workout

This workout features hard-hitting intervals designed to push your limits, with two sets of 90-second efforts at 115% FTP that will elevate your aerobic capacity and prepare you for steep climbs or intense race efforts. Ideal for those looking to boost their top-end power while maintaining a manageable recovery, it's a perfect addition to your mid-week training routine.

Workout structure

• 5 min @ 45-75% (45-75w)
• 30 sec @ 95% (95w)
• 2X
  • 30 sec @ 50% (50w)
  • 30 sec @ 105% (105w)
• 30 sec @ 50% (50w)
• 2 min @ 50% (50w)
• 1:30 min @ 110% (110w)
• 30 sec @ 50% (50w)
• 1:30 min @ 113% (113w)
• 2X
  • 30 sec @ 50% (50w)
  • 1:30 min @ 115% (115w)
• 30 sec @ 50% (50w)
• 1:30 min @ 118% (118w)
• 30 sec @ 50% (50w)
• 5 min @ 50% (50w)
• 1:30 min @ 110% (110w)
• 30 sec @ 50% (50w)
• 1:30 min @ 113% (113w)
• 2X
  • 30 sec @ 50% (50w)
  • 1:30 min @ 115% (115w)
• 30 sec @ 50% (50w)
• 1:30 min @ 118% (118w)
• 30 sec @ 50% (50w)
• 5 min @ 50-40% (50-40w)