Time Trial Simulation

• Cycling
• 1hTime
• 74Stress
• 0.86Intensity
• 15Popularity

About this workout

This workout features intense 30-second efforts at 150% FTP, designed to build your raw sprinting power and lactate tolerance — perfect for those finishing kicks in time trials or closing gaps during group rides. It's a hard, but essential session to develop the top-end punch needed for competitive racing.

Workout structure

• 3 min @ 55% (55w)
• 3 min @ 70% (70w) 85 rpm
• 3 min @ 85% (85w) 70 rpm
• 3 min @ 55% (55w)
• 3 min @ 105% (105w)
• 2 min @ 50% (50w)
• 2X
  • 30 sec @ 150% (150w)
  • 1:30 min @ 45% (45w)
• 3 min @ 50% (50w)
• 6 sec @ 150% (150w)
• 2 min @ 100% (100w)
• 12 min @ 90% (90w)
• 5 sec @ 140% (140w)
• 3 min @ 120% (120w)
• 5 min @ 75% (75w)
• 3 min @ 80% (80w)
• 2 min @ 90% (90w)
• 1 min @ 100% (100w)
• 30 sec @ 150% (150w)
• 7:19 min @ 45% (45w)