Tine

• Cycling
• 1h 35mTime
• 112Stress
• 0.84Intensity
• 35Popularity

About this workout

Tine delivers a hard-hitting anaerobic workout with explosive 30-second efforts at 150% FTP, perfect for building the kick needed to close gaps or launch a savage sprint. Incorporate this session into your training to enhance your raw power and lactate tolerance, making it a go-to for race day scenarios or intense group rides.

Workout structure

• 10 min @ 40-75% (40-75w)
• 30 sec @ 95% (95w) 95 rpm
• 30 sec @ 50% (50w) 85 rpm
• 30 sec @ 105% (105w) 105 rpm
• 30 sec @ 50% (50w) 85 rpm
• 30 sec @ 115% (115w) 115 rpm
• 30 sec @ 50% (50w) 85 rpm
• 2 min @ 50% (50w) 85 rpm
• 4 min @ 95% (95w) 100 rpm
• 8 min @ 80% (80w) 90 rpm
• 3 min @ 50% (50w) 85 rpm
• 4 min @ 95% (95w) 70 rpm
• 2X
  • 2 min @ 80% (80w) 70 rpm
  • 1 min @ 80% (80w) 100 rpm
• 2 min @ 80% (80w) 70 rpm
• 3 min @ 50% (50w) 85 rpm
• 30 sec @ 80-105% (80-105w)
• 30 sec @ 105% (105w) 100 rpm
• 30 sec @ 105-80% (105-80w)
• 1 min @ 80% (80w) 85 rpm
• 30 sec @ 80-105% (80-105w)
• 30 sec @ 105% (105w) 100 rpm
• 30 sec @ 105-80% (105-80w)
• 2 min @ 80% (80w) 85 rpm
• 30 sec @ 80-105% (80-105w)
• 30 sec @ 105% (105w) 100 rpm
• 30 sec @ 105-80% (105-80w)
• 3 min @ 80% (80w) 85 rpm
• 30 sec @ 80-105% (80-105w)
• 30 sec @ 105% (105w) 100 rpm
• 30 sec @ 105-80% (105-80w)
• 3 min @ 50% (50w) 85 rpm
• 2 min @ 95% (95w) 90 rpm
• 4X
  • 1 min @ 80% (80w) 90 rpm
  • 1 min @ 80% (80w) 65 rpm
• 2 min @ 95% (95w) 90 rpm
• 5 min @ 50% (50w) 85 rpm
• 5X
  • 30 sec @ 150% (150w) 100 rpm
  • 30 sec @ 65% (65w) 85 rpm
• 5 min @ 50% (50w) 85 rpm
• 5X
  • 30 sec @ 150% (150w) 100 rpm
  • 30 sec @ 50% (50w) 85 rpm
• 3 min @ 50-25% (50-25w)