Tempo-80.87%-55.65%-120-119
- Cycling
- 2h 0mTime
- 119Stress
- 0.77Intensity
- 15Popularity
About this workout
This workout features short, anaerobic efforts with 30-second intervals at 87% FTP, perfect for building the kick needed to close gaps during group rides or race scenarios. It’s a great choice for those looking to boost raw sprinting power while balancing recovery with the 6-minute rests at a conversational pace.
Workout structure
- Active 4 min @ 50% (50w)
- Active 4 min @ 60% (60w)
- Active 5 min @ 70% (70w)
- Active 10 sec @ 180% (180w)
- Active 50 sec @ 29-60% (29-60w)
- Active 5 min @ 60% (60w)
- Active 10 sec @ 190% (190w)
- Active 50 sec @ 25-65% (25-65w)
- Active 5 min @ 65% (65w)
- Active 10 sec @ 200% (200w)
- Active 50 sec @ 27-55% (27-55w)
- Active 5 min @ 55% (55w)
- Active 30 sec @ 55-80% (55-80w)
- Active 18 min @ 80% (80w)
- Active 30 sec @ 80-60% (80-60w)
- Active 5 min @ 60% (60w)
- Active 30 sec @ 55-87% (55-87w)
- Active 16 min @ 87% (87w)
- Active 30 sec @ 87-55% (87-55w)
- Active 5 min @ 55% (55w)
- Active 30 sec @ 55-85% (55-85w)
- Active 14 min @ 85% (85w)
- Active 30 sec @ 85-50% (85-50w)
- Active 6 min @ 50% (50w)
- Active 30 sec @ 50-87% (50-87w)
- Active 19 min @ 87% (87w)
- Cooldown 2:30 min @ 87-30% (87-30w)