Tempo

The Kitchen Sink

  • Cycling
  • 1hTime
  • 57Stress
  • 0.75Intensity
  • 45Popularity

About this workout

The Kitchen Sink is a solid tempo workout that pushes your aerobic durability with sustained efforts at 90% FTP, making it a great mid-week staple to prep for those longer climbs. It's a controlled effort that helps you build endurance without overcooking, ensuring you're ready for race day or your weekly group ride.

Eoghlear

Workout structure

  • 2 min @ 50% (50w)
  • 2 min @ 56% (56w)
  • 1 min @ 63% (63w)
  • 30 sec @ 69% (69w)
  • 30 sec @ 75% (75w)
  • 1 min @ 55% (55w)
  • 40 sec @ 110% (110w)
  • 1 min @ 55% (55w)
  • 30 sec @ 60% (60w)
  • 30 sec @ 66% (66w)
  • 30 sec @ 72% (72w)
  • 30 sec @ 78% (78w)
  • 30 sec @ 84% (84w)
  • 30 sec @ 90% (90w)
  • 3 min @ 100% (100w)
  • 2 min @ 55% (55w)
  • 6X
    • 1 min @ 85% (85w) 110 rpm
    • 1 min @ 50% (50w) 85 rpm
  • 1 min @ 60% (60w)
  • 1 min @ 65% (65w)
  • 1 min @ 70% (70w)
  • 1 min @ 75% (75w)
  • 1 min @ 80% (80w)
  • 20 sec @ 110% (110w)
  • 1 min @ 80% (80w)
  • 1 min @ 75% (75w)
  • 1 min @ 70% (70w)
  • 1 min @ 65% (65w)
  • 1 min @ 60% (60w)
  • 2X
    • 4 min @ 90% (90w) 100 rpm
    • 1 min @ 65% (65w) 85 rpm
  • 2X
    • 1 min @ 85% (85w) 110 rpm
    • 1 min @ 50% (50w) 85 rpm
  • 1 min @ 75% (75w)
  • 3 min @ 55% (55w)
  • 3 min @ 50% (50w)