120 Tempo + Threshold + NP Sprint

• Cycling
• 2h 0mTime
• 145Stress
• 0.85Intensity
• 45Popularity

About this workout

This workout combines tempo efforts with anaerobic sprints, pushing your limits with 11 hard-hitting 50-second intervals that build your kick for closing gaps and enhance your lactate tolerance. Perfect for honing your top-end punch during group rides or preparing for race kicks, it sharpens both your aerobic threshold and supra threshold capabilities.

Workout structure

• 10 min @ 50% (50w)
• 2 min @ 75% (75w)
• 5 min @ 100% (100w)
• 10 min @ 55% (55w)
• 2 min @ 75% (75w)
• 5 min @ 100% (100w)
• 10 min @ 60% (60w)
• 9X
  • 20 sec @ 150% (150w)
  • 1 min @ 80% (80w)
• 11X
  • 20 sec @ 150% (150w)
  • 50 sec @ 80% (80w)
• 15 min @ 60% (60w)
• 1:30 min @ 120% (120w)
• 5 min @ 80% (80w)
• 1:15 min @ 130% (130w)
• 5 min @ 70% (70w)
• 1 min @ 140% (140w)
• 5 min @ 60% (60w)
• 45 sec @ 150% (150w)
• 6 min @ 50% (50w)
• 4 min @ 70% (70w)
• 3 min @ 60% (60w)
• 2 min @ 50% (50w)
• 1:40 min @ 40% (40w)