Soglia 3x12' (60-70 rpm) e sprint (9x10'')

• Cycling
• 1h 20mTime
• 99Stress
• 0.86Intensity
• 95Popularity

About this workout

This 3x12 workout combines sustained efforts at 91% FTP with quick recoveries, building your anaerobic capacity and raw sprinting power for those critical moments in races and group rides. Perfect for sharpening your kick and enhancing lactate tolerance, this session is a go-to for cyclists looking to boost their top-end punch.

Workout structure

• 10 min @ 50-80% (50-80w)
• 3X
  • 12 min @ 91% (91w) 65 rpm
  • 5 min @ 50% (50w) 100 rpm
• 9X
  • 10 sec @ 300% (300w)
  • 50 sec @ 50% (50w)
• 10 min @ 70-50% (70-50w)