TC45 W1-4 McDuffie-4

• Cycling
• 45mTime
• 54Stress
• 0.85Intensity
• 430Popularity

About this workout

This workout features a brutal main set of explosive 10-second efforts at 200% FTP, designed to build your kick for closing gaps and enhancing raw sprinting power. Perfect for race days or hard group rides when you need that top-end punch to surge ahead.

Workout structure

• 2 min @ 50% (50w)
• 2 min @ 70% (70w)
• 2 min @ 85% (85w)
• 1 min @ 45% (45w)
• 6 sec @ 150% (150w)
• 54 sec @ 45% (45w)
• 6 sec @ 200% (200w)
• 1:54 min @ 45% (45w)
• 3X
  • 12 sec @ 200% (200w)
  • 48 sec @ 45% (45w)
• 3 min @ 105% (105w)
• 3 min @ 45% (45w)
• 3X
  • 12 sec @ 200% (200w)
  • 48 sec @ 45% (45w)
• 3 min @ 105% (105w)
• 3 min @ 45% (45w)
• 3X
  • 12 sec @ 200% (200w)
  • 48 sec @ 45% (45w)
• 3 min @ 105% (105w)
• 3 min @ 45% (45w)
• 3X
  • 12 sec @ 200% (200w)
  • 48 sec @ 45% (45w)
• 3 min @ 105% (105w)
• 2 min @ 45-30% (45-30w)