The Towers - Smart - Xert

• Cycling
• 1h 19mTime
• 106Stress
• 0.90Intensity
• 160Popularity

About this workout

The Towers workout delivers a hard-hitting anaerobic push with 3 × 4 min efforts at 100% FTP, perfect for building the explosive kick to close gaps in a race or to power through tough group ride sprints. This session is all about developing your raw sprinting power and lactate tolerance, key elements for those crucial moments when the pace surges.

Workout structure

• Active 10 min @ 40-66% (40-66w)
• 2X
  • Active 30 sec @ 136% (136w)
  • Active 1:30 min @ 53% (53w)
• Active 30 sec @ 143% (143w)
• Active 4 min @ 100% (100w)
• Active 30 sec @ 153% (153w)
• Active 5 min @ 44-60% (44-60w)
• 3X
  • Active 30 sec @ 143% (143w)
  • Active 4 min @ 100% (100w)
  • Active 30 sec @ 153% (153w)
  • Active 5 min @ 43-60% (43-60w)
• Active 30 sec @ 143% (143w)
• Active 4 min @ 100% (100w)
• Active 30 sec @ 153% (153w)
• Active 5 min @ 42-59% (42-59w)
• Active 30 sec @ 143% (143w)
• Active 4 min @ 100% (100w)
• Active 30 sec @ 153% (153w)
• Active 5 min @ 43-60% (43-60w)
• Active 5 min @ 50-33% (50-33w)