SUF - Joyride

• Cycling
• 30mTime
• 54Stress
• 1.04Intensity
• 445Popularity

About this workout

Get ready for a quick burst of power with 15-second efforts at 140% FTP, designed to build your raw sprinting ability and lactate tolerance. Perfect for closing gaps in a race or adding a punch to your group rides, this workout packs a serious anaerobic punch in just 30 minutes.

Workout structure

• 1:30 min @ 50% (50w)
• Cooldown 1:15 min @ 60% (60w)
• 1 min @ 75% (75w)
• 30 sec @ 55% (55w)
• 30 sec @ 85% (85w)
• 30 sec @ 70% (70w)
• 30 sec @ 100% (100w)
• 30 sec @ 80% (80w)
• 45 sec @ 115% (115w)
• 30 sec @ 60% (60w)
• 15 sec @ 140% (140w)
• 45 sec @ 60% (60w)
• 15 sec @ 160% (160w)
• 1:30 min @ 60% (60w)
• 1 min @ 140% (140w)
• 1 min @ 135% (135w)
• 1 min @ 125% (125w)
• 1:30 min @ 45% (45w)
• 30 sec @ 60% (60w)
• 30 sec @ 65% (65w)
• 1 min @ 125% (125w)
• 50 sec @ 135% (135w)
• 40 sec @ 140% (140w)
• 1 min @ 45% (45w)
• 1 min @ 60% (60w)
• 30 sec @ 65% (65w)
• 50 sec @ 140% (140w)
• 40 sec @ 135% (135w)
• 30 sec @ 130% (130w)
• 30 sec @ 45% (45w)
• 30 sec @ 50% (50w)
• 30 sec @ 65% (65w)
• 35 sec @ 135% (135w)
• 30 sec @ 130% (130w)
• 15 sec @ 125% (125w)
• 1 min @ 45% (45w)
• 20 sec @ 60% (60w)
• 10 sec @ 65% (65w)
• 25 sec @ 135% (135w)
• 15 sec @ 140% (140w)
• 20 sec @ 150% (150w)
• 1:55 min @ 50% (50w)