Strength Blocks 4x7 w' Sprints

• Cycling
• 1hTime
• 55Stress
• 0.74Intensity
• 30Popularity

About this workout

This workout features savage 10-second sprints at 250% FTP, perfect for building that explosive kick needed for closing gaps or powering up hill sprints. It's a punishing yet effective way to boost your raw sprinting power and lactate tolerance, ideal for race day moments when you need that top-end punch.

Workout structure

• 35 sec @ 25% (25w)
• 35 sec @ 29% (29w)
• 35 sec @ 31% (31w)
• 35 sec @ 33% (33w)
• 35 sec @ 36% (36w)
• 35 sec @ 38% (38w)
• 35 sec @ 40% (40w)
• 35 sec @ 43% (43w)
• 35 sec @ 45% (45w)
• 35 sec @ 47% (47w)
• 35 sec @ 50% (50w)
• 35 sec @ 52% (52w)
• 35 sec @ 54% (54w)
• 35 sec @ 57% (57w)
• 35 sec @ 59% (59w)
• 35 sec @ 61% (61w)
• 40 sec @ 65% (65w)
• 6 min @ 75% (75w)
• 3 min @ 50% (50w)
• 6 min @ 78% (78w)
• 3 min @ 50% (50w)
• 6 min @ 80% (80w)
• 3 min @ 50% (50w)
• 6 min @ 82% (82w)
• 6X
  • 10 sec @ 250% (250w)
  • 1 min @ 50% (50w)
• 5 min @ 65% (65w)
• 43 sec @ 55% (55w)
• 43 sec @ 49% (49w)
• 43 sec @ 44% (44w)
• 43 sec @ 40% (40w)
• 43 sec @ 36% (36w)
• 43 sec @ 31% (31w)
• 42 sec @ 25% (25w)