Tempo with 30sec spike #1
- Cycling
- 54mTime
- 59Stress
- 0.81Intensity
- 45Popularity
About this workout
This workout blends intense anaerobic efforts with steady periods, featuring 2 sets of 3 × 2 min at 90% FTP, perfect for building that crucial kick to close gaps in a race or power through a gnarly group ride. It's a classic choice for improving raw sprinting power and lactate tolerance, ideal for those looking to enhance their performance on race day.
Workout structure
- 3 min @ 50% (50w)
- 4X
- 10 sec @ 200% (200w)
- 50 sec @ 50% (50w)
- 1:30 min @ 60% (60w)
- 1:30 min @ 75% (75w)
- 2 min @ 50% (50w)
- 2:30 min @ 90% (90w)
- 2:30 min @ 104% (104w)
- 3 min @ 50% (50w)
- 3X
- 30 sec @ 113% (113w)
- 1:45 min @ 76% (76w)
- 1:45 min @ 90% (90w)
- 5 min @ 50% (50w)
- 3X
- 30 sec @ 113% (113w)
- 1:45 min @ 76% (76w)
- 1:45 min @ 90% (90w)
- 1:15 min @ 70% (70w)
- 1:15 min @ 61% (61w)
- 1:15 min @ 54% (54w)
- 1:15 min @ 45% (45w)