tempo + sprints 30''

• Cycling
• 1h 4mTime
• 131Stress
• 1.11Intensity
• 110Popularity

About this workout

This workout combines tempo riding with punishing anaerobic sprints, featuring 4 sets of 4 × 30 seconds at 200% FTP to build raw sprinting power and lactate tolerance. It's perfect for sharpening your kick for race day or closing gaps during a group ride, making it a gnarly yet rewarding addition to your training routine.

Workout structure

• Warm-Up 10 min @ 25-75% (25-75w)
• Active 5 min @ 80% (80w)
• 4X
  • Active 1 min @ 83% (83w)
  • Rest 30 sec @ 200% (200w)
• Active 5 min @ 50% (50w)
• 4X
  • Active 1 min @ 83% (83w)
  • Rest 30 sec @ 200% (200w)
• Active 5 min @ 50% (50w)
• 4X
  • Active 1 min @ 83% (83w)
  • Rest 30 sec @ 200% (200w)
• Active 5 min @ 50% (50w)
• 4X
  • Active 1 min @ 83% (83w)
  • Rest 30 sec @ 200% (200w)
• Active 5 min @ 80% (80w)
• Cooldown 5 min @ 75-25% (75-25w)