The Chores

• Cycling
• 58mTime
• 100Stress
• 1.01Intensity
• 3,365Popularity

About this workout

The Chores features a hard-hitting main set of 12 intervals at 130% FTP, designed to build your kick for closing gaps and boosting your raw sprinting power. Perfect for those who need to sharpen their top-end punch before race day or tackle aggressive group ride sprints.

Workout structure

• 3:30 min @ 55% (55w)
• 4:30 min @ 55-110% (55-110w)
• 1 min @ 50% (50w)
• 30 sec @ 130% (130w)
• 1 min @ 45% (45w)
• 15 sec @ 205% (205w)
• 1:45 min @ 45% (45w)
• 20 sec @ 50% (50w)
• 5X
  • 40 sec @ 130% (130w)
  • 20 sec @ 40% (40w)
• 40 sec @ 135% (135w)
• 20 sec @ 40% (40w)
• 40 sec @ 130% (130w)
• 20 sec @ 40% (40w)
• 4 min @ 95% (95w)
• 5 min @ 40% (40w)
• 4X
  • 40 sec @ 130% (130w)
  • 20 sec @ 40% (40w)
• 40 sec @ 135% (135w)
• 20 sec @ 40% (40w)
• 40 sec @ 130% (130w)
• 20 sec @ 40% (40w)
• 5 min @ 95% (95w)
• 5 min @ 40% (40w)
• 3X
  • 40 sec @ 130% (130w)
  • 20 sec @ 40% (40w)
• 40 sec @ 135% (135w)
• 20 sec @ 40% (40w)
• 40 sec @ 130% (130w)
• 20 sec @ 40% (40w)
• 6 min @ 95% (95w)
• 3 min @ 40% (40w)