Taper Efforts

• Cycling
• 55mTime
• 51Stress
• 0.74Intensity
• 1,288Popularity

About this workout

Taper efforts feature short, intense bursts to build your kick for closing gaps during critical race moments or group ride sprints. This workout sharpens your raw sprinting power and lactate tolerance, ensuring you're ready for the final push when it counts.

Workout structure

• 4 min @ 50% (50w)
• 1 min @ 55% (55w)
• 1 min @ 65% (65w)
• 1:10 min @ 75% (75w)
• 20 sec @ 45% (45w)
• 30 sec @ 134% (134w)
• 4 min @ 45% (45w)
• 6X
  • 40 sec @ 110% (110w)
  • 20 sec @ 45% (45w)
• 10 min @ 55% (55w)
• 5X
  • 30 sec @ 133% (133w)
  • 30 sec @ 45% (45w)
• 10 min @ 55% (55w)
• 4X
  • 20 sec @ 157% (157w)
  • 40 sec @ 45% (45w)
• 8 min @ 50% (50w)