The Trick

• Cycling
• 59mTime
• 79Stress
• 0.89Intensity
• 1,762Popularity

About this workout

This workout is all about building your top-end punch with hard 20-second efforts at 185% FTP, perfect for those moments when you need to close gaps in a race or respond to a breakaway. It’s a brutal way to enhance your raw sprinting power and lactate tolerance, making it an essential addition to your training arsenal.

Workout structure

• 90 5:24 min @ 50% (50w) 90 rpm
• 90 54 sec @ 70% (70w) 90 rpm
• 75 1:20 min @ 80% (80w) 75 rpm
• 90 1 min @ 55% (55w) 90 rpm
• 95 1 min @ 100% (100w) 95 rpm
• 85 1 min @ 50% (50w) 85 rpm
• 100 30 sec @ 100% (100w) 100 rpm
• 105 20 sec @ 120% (120w) 105 rpm
• 110 10 sec @ 160% (160w) 110 rpm
• 85 2 min @ 40% (40w) 85 rpm
• 100 20 sec @ 185% (185w) 100 rpm
• 90 20 sec @ 150% (150w) 90 rpm
• Stand-100 20 sec @ 175% (175w) 100 rpm
• 85 3:28 min @ 40% (40w) 85 rpm
• 85 2:31 min @ 50% (50w) 85 rpm
• 100 20 sec @ 190% (190w) 100 rpm
• 90 20 sec @ 145% (145w) 90 rpm
• Stand-100 20 sec @ 175% (175w) 100 rpm
• 85 2:21 min @ 40% (40w) 85 rpm
• 85 1:45 min @ 50% (50w) 85 rpm
• 80 43 sec @ 40% (40w) 80 rpm
• 85 1:11 min @ 50% (50w) 85 rpm
• Stand-100 20 sec @ 195% (195w) 100 rpm
• 90 20 sec @ 143% (143w) 90 rpm
• Stand-100 20 sec @ 172% (172w) 100 rpm
• 85 3:16 min @ 40% (40w) 85 rpm
• 85 2:43 min @ 50% (50w) 85 rpm
• Stand-100 20 sec @ 186% (186w) 100 rpm
• 90 20 sec @ 138% (138w) 90 rpm
• Stand-100 20 sec @ 181% (181w) 100 rpm
• 80 5 min @ 40% (40w) 80 rpm
• 95 3:30 min @ 80% (80w) 95 rpm
• 90 3 min @ 85% (85w) 90 rpm
• 95 2:5 min @ 90% (90w) 95 rpm
• 90 1:13 min @ 85% (85w) 90 rpm
• 90 2:12 min @ 88% (88w) 90 rpm
• 90 2:12 min @ 80% (80w) 90 rpm
• 90 1 min @ 88% (88w) 90 rpm
• 100 18 sec @ 178% (178w) 100 rpm
• 85 3 min @ 50% (50w) 85 rpm