TempoSS26m3x11m20m

• Cycling
• 1h 55mTime
• 127Stress
• 0.81Intensity
• 71Popularity

About this workout

This workout features a series of hard-hitting 60-second efforts at 88% FTP, designed to boost your raw sprinting power and lactate tolerance. Perfect for closing gaps during intense group rides or gearing up for race kicks, it builds the kick you need to stay competitive.

Workout structure

• 3 min @ 50% (50w)
• 1 min @ 50% (50w)
• 8X
  • 1 min @ 40% (40w)
  • 30 sec @ 50% (50w)
• 2 min @ 45% (45w)
• 30 sec @ 50-70% (50-70w)
• 30 sec @ 70-77% (70-77w)
• 30 sec @ 77-80% (77-80w)
• 30 sec @ 81% (81w)
• 2 min @ 81-82% (81-82w)
• 1 min @ 82% (82w)
• 1 sec @ 146-170% (146-170w)
• 1 sec @ 170-178% (170-178w)
• 1 sec @ 178-182% (178-182w)
• 1 sec @ 182-183% (182-183w)
• 2 sec @ 183% (183w)
• 6 sec @ 183-184% (183-184w)
• 1 sec @ 113% (113w)
• 15 sec @ 42-67% (42-67w)
• 15 sec @ 67-76% (67-76w)
• 15 sec @ 76-80% (76-80w)
• 15 sec @ 80-81% (80-81w)
• 15 sec @ 81% (81w)
• 3:30 min @ 81-82% (81-82w)
• 1 min @ 82% (82w)
• 2 sec @ 82-154% (82-154w)
• 1 sec @ 154-180% (154-180w)
• 2 sec @ 180-190% (180-190w)
• 2 sec @ 190-193% (190-193w)
• 2 sec @ 195% (195w)
• 6 sec @ 195-196% (195-196w)
• 1 sec @ 118% (118w)
• 15 sec @ 40-66% (40-66w)
• 15 sec @ 66-76% (66-76w)
• 15 sec @ 76-79% (76-79w)
• 15 sec @ 79-81% (79-81w)
• 30 sec @ 81% (81w)
• 3:30 min @ 81-82% (81-82w)
• 1 min @ 82% (82w)
• 2 sec @ 82-154% (82-154w)
• 1 sec @ 154-180% (154-180w)
• 2 sec @ 180-190% (180-190w)
• 2 sec @ 190-193% (190-193w)
• 1 sec @ 193-195% (193-195w)
• 2 sec @ 195% (195w)
• 6 sec @ 195-196% (195-196w)
• 1 sec @ 118% (118w)
• 18 sec @ 40% (40w)
• 15 sec @ 40-66% (40-66w)
• 15 sec @ 66-76% (66-76w)
• 15 sec @ 76-79% (76-79w)
• 15 sec @ 79-81% (79-81w)
• 15 sec @ 81% (81w)
• 3:30 min @ 81-82% (81-82w)
• 1 min @ 82% (82w)
• 2 sec @ 82-165% (82-165w)
• 1 sec @ 165-196% (165-196w)
• 2 sec @ 196-207% (196-207w)
• 2 sec @ 207-211% (207-211w)
• 1 sec @ 211-213% (211-213w)
• 2 sec @ 213% (213w)
• 6 sec @ 213-214% (213-214w)
• 1 sec @ 127% (127w)
• 3:18 min @ 40% (40w)
• 15 sec @ 40-74% (40-74w)
• 15 sec @ 74-86% (74-86w)
• 15 sec @ 86-91% (86-91w)
• 15 sec @ 91-93% (91-93w)
• 30 sec @ 93% (93w)
• 9:30 min @ 93-94% (93-94w)
• 1 sec @ 67% (67w)
• 1 min @ 39% (39w)
• 8 sec @ 39-46% (39-46w)
• 9 sec @ 46-50% (46-50w)
• 8 sec @ 50-53% (50-53w)
• 9 sec @ 53-55% (53-55w)
• 8 sec @ 55-57% (55-57w)
• 9 sec @ 57-58% (57-58w)
• 8 sec @ 58-60% (58-60w)
• 2 min @ 60% (60w)
• 15 sec @ 60-80% (60-80w)
• 15 sec @ 80-88% (80-88w)
• 15 sec @ 88-91% (88-91w)
• 15 sec @ 91-92% (91-92w)
• 30 sec @ 92% (92w)
• 9:30 min @ 92-93% (92-93w)
• 1 sec @ 66% (66w)
• 1 min @ 39% (39w)
• 8 sec @ 39-46% (39-46w)
• 9 sec @ 46-50% (46-50w)
• 8 sec @ 50-53% (50-53w)
• 9 sec @ 53-55% (53-55w)
• 8 sec @ 55-57% (55-57w)
• 9 sec @ 57-58% (57-58w)
• 8 sec @ 58-60% (58-60w)
• 2 min @ 60% (60w)
• 15 sec @ 60-80% (60-80w)
• 15 sec @ 80-87% (80-87w)
• 15 sec @ 87-90% (87-90w)
• 15 sec @ 90-91% (90-91w)
• 30 sec @ 91% (91w)
• 9:30 min @ 91-92% (91-92w)
• 1 sec @ 66% (66w)
• 1 min @ 40% (40w)
• 8 sec @ 40-46% (40-46w)
• 9 sec @ 46-51% (46-51w)
• 8 sec @ 51-54% (51-54w)
• 9 sec @ 54-56% (54-56w)
• 8 sec @ 56-57% (56-57w)
• 9 sec @ 57-58% (57-58w)
• 8 sec @ 58-60% (58-60w)
• 3 min @ 60% (60w)
• 30 sec @ 60-73% (60-73w)
• 30 sec @ 73-79% (73-79w)
• 30 sec @ 79-80% (79-80w)
• 30 sec @ 80-81% (80-81w)
• 30 sec @ 81% (81w)
• 2 min @ 81-82% (81-82w)
• 1 min @ 82-88% (82-88w)
• 5X
  • 1 min @ 88-81% (88-81w)
  • 1 min @ 81-88% (81-88w)
• 1 min @ 88-81% (88-81w)
• 1 sec @ 81-80% (81-80w)
• 3 min @ 88% (88w)
• 1 sec @ 59% (59w)
• 5 min @ 38% (38w)