Anaerobic

Tempo into Sprint

  • Cycling
  • 1h 2mTime
  • 93Stress
  • 0.95Intensity
  • 20Popularity

About this workout

This workout combines 10 minutes of high-intensity effort at 100% FTP with brief recoveries, sharpening your sprinting power and lactate tolerance—perfect for those race kicks or closing gaps in a group ride. It's a classic way to build the top-end punch needed when the pace heats up.

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Workout structure

  • 10 min @ 50-65% (50-65w)
  • 5 min @ 100% (100w)
  • 20 sec @ 200% (200w)
  • 3 min @ 65% (65w)
  • 5 min @ 100% (100w)
  • 20 sec @ 200% (200w)
  • 2X
    • 3 min @ 65% (65w) 80-90 rpm
    • 5 min @ 100% (100w) 80-90 rpm
    • 20 sec @ 200% (200w) 80-90 rpm
  • 3 min @ 65% (65w) 80-90 rpm
  • 5 min @ 100% (100w)
  • 20 sec @ 200% (200w)
  • 3 min @ 65% (65w)
  • 5 min @ 100% (100w)
  • 20 sec @ 200% (200w)
  • 5 min @ 60% (60w)