SZRGWO 11.3
- Cycling
- 55mTime
- 79Stress
- 0.93Intensity
- 30Popularity
About this workout
This brutal anaerobic workout cranks up your sprinting power and lactate tolerance with 5 rounds of 30 seconds at 120% FTP, perfect for closing gaps in a race or powering through tough group ride moments. A must-do for any cyclist looking to build that savage top-end punch.
Workout structure
- Warm-Up 5 min @ 25-75% (25-75w)
- Active 10 min @ 97% (97w)
- Active 2 min @ 80% (80w)
- Active 30 sec @ 120% (120w)
- Active 15 sec @ 175% (175w)
- Active 1:40 min @ 80% (80w)
- Active 30 sec @ 120% (120w)
- Active 15 sec @ 175% (175w)
- Active 1:30 min @ 80% (80w)
- Active 30 sec @ 120% (120w)
- Active 15 sec @ 175% (175w)
- Active 1:10 min @ 80% (80w)
- Active 30 sec @ 120% (120w)
- Active 15 sec @ 175% (175w)
- Active 1 min @ 80% (80w)
- Active 30 sec @ 120% (120w)
- Active 15 sec @ 175% (175w)
- Free-ride 3 min @ 60% (60w)
- Active 5 min @ 92% (92w) 105 rpm
- Active 1 min @ 80% (80w)
- Active 5 min @ 92% (92w) 55 rpm
- Active 1 min @ 80% (80w)
- Active 5 min @ 92% (92w) 110 rpm
- Active 1 min @ 80% (80w)
- Active 5 min @ 92% (92w) 55 rpm
- Cooldown 3 min @ 75-25% (75-25w)