Test 5 s, 1 min, 5 min from Kriss - %

• Cycling
• 58mTime
• 56Stress
• 0.76Intensity
• 25Popularity

About this workout

This workout features short, intense efforts designed to build your anaerobic power with 3 sets of 60 seconds at 90% FTP, perfect for improving your kick to close gaps in a race or during a hard group ride. Use this session in tandem with ramp tests or 20-minute FTP tests to gauge your progress and push your limits.

Workout structure

• Warm-Up 5 min @ 45-65% (45-65w)
• Active 10 min @ 65% (65w) 85 rpm
• 3X
  • Active 1 min @ 90% (90w) 115 rpm
  • Rest 1 min @ 55% (55w) 85 rpm
• Active 2 min @ 45% (45w)
• Free-ride 1:10 min @ 150% (150w)
• Active 10 min @ 45% (45w)
• Free-ride 5:10 min @ 115% (115w)
• Active 10 min @ 45% (45w)
• Free-ride 20 sec @ 60% (60w)
• Active 3 min @ 45% (45w)
• Free-ride 20 sec @ 60% (60w)
• Cooldown 5 min @ 61-45% (61-45w)