The Expanse

• Cycling
• 45mTime
• 44Stress
• 0.77Intensity
• 50Popularity

About this workout

The Expanse features short, intense bursts at 200% FTP, building your kick to close gaps and enhancing your raw sprinting power. Perfect for those looking to develop lactate tolerance and top-end punch for race kicks or breakaways.

Workout structure

• Warm-Up 2 min @ 50% (50w)
• 1 min @ 65% (65w)
• Cooldown 1 min @ 80% (80w)
• 1 min @ 40% (40w)
• 2X
  • 48 sec @ 40-75% (40-75w)
  • 5 min @ 75% (75w)
  • 12 sec @ 200% (200w)
• 36 sec @ 35-75% (35-75w)
• 5 min @ 75% (75w)
• 12 sec @ 200% (200w)
• 2 min @ 40% (40w)
• 2X
  • 48 sec @ 35-75% (35-75w)
  • 5 min @ 75% (75w)
  • 12 sec @ 200% (200w)
• 48 sec @ 40-75% (40-75w)
• 5 min @ 75% (75w)
• 12 sec @ 200% (200w)
• 2:12 min @ 40% (40w)