TR The Needles -2

• Cycling
• 2h 0mTime
• 138Stress
• 0.83Intensity
• 56Popularity

About this workout

This workout features a relentless series of 28 intervals at 115% FTP, designed to push your VO2 max and increase your capacity for those steep climbs or intense race kicks. Perfect for sharpening your top-end power, it’s a classic choice for those looking to crush group rides or personal bests.

Workout structure

• 5 min @ 50% (50w)
• 5 min @ 72% (72w)
• 45 sec @ 88% (88w)
• 15 sec @ 112% (112w)
• 45 sec @ 88% (88w)
• 15 sec @ 114% (114w)
• 45 sec @ 88% (88w)
• 15 sec @ 115% (115w)
• 5 min @ 50% (50w)
• 3X
  • 15 sec @ 88% (88w)
  • 20 sec @ 112% (112w)
• 30 sec @ 88% (88w)
• 2X
  • 20 sec @ 112% (112w)
  • 15 sec @ 88% (88w)
• 20 sec @ 112% (112w)
• 30 sec @ 88% (88w)
• 2X
  • 20 sec @ 112% (112w)
  • 15 sec @ 88% (88w)
• 20 sec @ 112% (112w)
• 6 min @ 50% (50w)
• 3X
  • 15 sec @ 88% (88w)
  • 20 sec @ 115% (115w)
• 30 sec @ 88% (88w)
• 2X
  • 20 sec @ 115% (115w)
  • 15 sec @ 88% (88w)
• 20 sec @ 115% (115w)
• 30 sec @ 88% (88w)
• 2X
  • 20 sec @ 115% (115w)
  • 15 sec @ 88% (88w)
• 20 sec @ 115% (115w)
• 6 min @ 50% (50w)
• 3X
  • 15 sec @ 88% (88w)
  • 20 sec @ 112% (112w)
• 30 sec @ 88% (88w)
• 2X
  • 20 sec @ 112% (112w)
  • 15 sec @ 88% (88w)
• 20 sec @ 112% (112w)
• 30 sec @ 88% (88w)
• 2X
  • 20 sec @ 112% (112w)
  • 15 sec @ 88% (88w)
• 20 sec @ 112% (112w)
• 6 min @ 50% (50w)
• 3X
  • 15 sec @ 88% (88w)
  • 20 sec @ 115% (115w)
• 30 sec @ 88% (88w)
• 2X
  • 20 sec @ 115% (115w)
  • 15 sec @ 88% (88w)
• 20 sec @ 115% (115w)
• 30 sec @ 88% (88w)
• 2X
  • 20 sec @ 115% (115w)
  • 15 sec @ 88% (88w)
• 20 sec @ 115% (115w)
• 6 min @ 50% (50w)
• 3X
  • 15 sec @ 88% (88w)
  • 20 sec @ 112% (112w)
• 30 sec @ 88% (88w)
• 2X
  • 20 sec @ 112% (112w)
  • 15 sec @ 88% (88w)
• 20 sec @ 112% (112w)
• 30 sec @ 88% (88w)
• 2X
  • 20 sec @ 112% (112w)
  • 15 sec @ 88% (88w)
• 20 sec @ 112% (112w)
• 6 min @ 50% (50w)
• 3X
  • 15 sec @ 88% (88w)
  • 20 sec @ 115% (115w)
• 30 sec @ 88% (88w)
• 2X
  • 20 sec @ 115% (115w)
  • 15 sec @ 88% (88w)
• 20 sec @ 115% (115w)
• 30 sec @ 88% (88w)
• 2X
  • 20 sec @ 115% (115w)
  • 15 sec @ 88% (88w)
• 20 sec @ 115% (115w)
• 6 min @ 50% (50w)
• 3X
  • 15 sec @ 88% (88w)
  • 20 sec @ 112% (112w)
• 30 sec @ 88% (88w)
• 2X
  • 20 sec @ 112% (112w)
  • 15 sec @ 88% (88w)
• 20 sec @ 112% (112w)
• 30 sec @ 88% (88w)
• 2X
  • 20 sec @ 112% (112w)
  • 15 sec @ 88% (88w)
• 20 sec @ 112% (112w)
• 6 min @ 50% (50w)
• 3X
  • 15 sec @ 88% (88w)
  • 20 sec @ 115% (115w)
• 30 sec @ 88% (88w)
• 2X
  • 20 sec @ 115% (115w)
  • 15 sec @ 88% (88w)
• 20 sec @ 115% (115w)
• 30 sec @ 88% (88w)
• 2X
  • 20 sec @ 115% (115w)
  • 15 sec @ 88% (88w)
• 20 sec @ 115% (115w)
• 11 min @ 65% (65w)
• 3 min @ 50% (50w)