Tempo + push

• Cycling
• 1h 8mTime
• 167Stress
• 1.25Intensity
• 30Popularity

About this workout

This workout delivers a gnarly anaerobic punch with two sets of 6 × 3 min efforts at 80% FTP, perfect for boosting your sprinting power and lactate tolerance for those race kicks or closing gaps during a group ride. It's a brutal way to build the kick you need when the pace heats up on the road.

Workout structure

• 6X
  • 45 sec @ 200% (200w)
  • 3:15 min @ 80% (80w)
• 10 min @ 45% (45w)
• 6X
  • 45 sec @ 200% (200w)
  • 3:15 min @ 80% (80w)
• 10 min @ 45% (45w)