Tempo with 30sec spike #2

• Cycling
• 1h 2mTime
• 70Stress
• 0.82Intensity
• 25Popularity

About this workout

This workout features a punishing main set of 2 sets of 4 x 2 minutes at 90% FTP, pushing your anaerobic capacity to build the kick needed for closing gaps and unleashing raw sprinting power. Perfect for those looking to level up their race-day punch or tackle breakaways with confidence.

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)
• 4X
  • 30 sec @ 113% (113w)
  • 1:45 min @ 76% (76w)
  • 1:45 min @ 90% (90w)
• 5 min @ 50% (50w)
• 4X
  • 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)