TotalCyclist Sprint Intervals:
- Cycling
- 47mTime
- 113Stress
- 1.19Intensity
- 60Popularity
About this workout
TotalCyclist Sprint Intervals are a gnarly test of raw sprinting power and lactate tolerance, featuring short bursts of 280% FTP that will have you feeling the burn. Perfect for building the kick to close gaps in races or improving your top-end punch for those decisive moments.
Workout structure
- 5 min @ 82% (82w)
- 3 min @ 99% (99w)
- 3 min @ 116% (116w)
- 3 min @ 130% (130w)
- 3 min @ 140% (140w)
- 15 sec @ 190% (190w)
- 15 sec @ 82% (82w)
- 15 sec @ 200% (200w)
- 15 sec @ 82% (82w)
- 15 sec @ 280% (280w)
- 15 sec @ 82% (82w)
- 15 sec @ 170% (170w)
- 15 sec @ 82% (82w)
- 15 sec @ 165% (165w)
- 15 sec @ 82% (82w)
- 15 sec @ 280% (280w)
- 15 sec @ 82% (82w)
- 15 sec @ 170% (170w)
- 15 sec @ 82% (82w)
- 15 sec @ 180% (180w)
- 15 sec @ 82% (82w)
- 3 min @ 107% (107w)
- 15 sec @ 140% (140w)
- 2X
- 15 sec @ 82% (82w)
- 15 sec @ 130% (130w)
- 15 sec @ 82% (82w)
- 15 sec @ 180% (180w)
- 15 sec @ 82% (82w)
- 15 sec @ 140% (140w)
- 15 sec @ 82% (82w)
- 15 sec @ 160% (160w)
- 15 sec @ 82% (82w)
- 15 sec @ 140% (140w)
- 15 sec @ 82% (82w)
- 15 sec @ 135% (135w)
- 15 sec @ 82% (82w)
- 15 sec @ 180% (180w)
- 15 sec @ 82% (82w)
- 3 min @ 66% (66w)
- 15 sec @ 165% (165w)
- 3X
- 15 sec @ 82% (82w)
- 15 sec @ 280% (280w)
- 15 sec @ 82% (82w)
- 15 sec @ 140% (140w)
- 15 sec @ 82% (82w)
- 15 sec @ 140% (140w)
- 15 sec @ 82% (82w)
- 3 min @ 74% (74w)
- 15 sec @ 130% (130w)
- 15 sec @ 82% (82w)
- 15 sec @ 200% (200w)
- 15 sec @ 82% (82w)
- 15 sec @ 165% (165w)
- 15 sec @ 82% (82w)
- 15 sec @ 145% (145w)
- 2X
- 15 sec @ 82% (82w)
- 15 sec @ 200% (200w)
- 15 sec @ 82% (82w)
- 1:10 min @ 116% (116w)
- 5 min @ 82% (82w)