The Chores

• Cycling
• 49mTime
• 89Stress
• 1.04Intensity
• 540Popularity

About this workout

The Chores delivers a punishing anaerobic workout with 12 hard intervals at 130% FTP, perfect for building the kick you need to close gaps and sustain raw sprinting power. This session is ideal for those looking to enhance their top-end punch ahead of race day or group ride sprints.

Workout structure

• 30 sec @ 130% (130w)
• 1 min @ 45% (45w)
• 15 sec @ 205% (205w)
• 1:45 min @ 45% (45w)
• 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)