TT Tune-Up W4D1 - Tempo with 30sec spike #1

• Cycling
• 54mTime
• 59Stress
• 0.81Intensity
• 123Popularity

About this workout

This workout features a solid tempo base with 30-second spikes to build your kick and lactate tolerance, perfect for closing gaps during races or hard group rides. Ideal for those looking to enhance their raw sprinting power while maintaining endurance, it's a gnarly addition to your training arsenal.

Workout structure

• 3 min @ 50% (50w)
• 4X
  • 10 sec @ 200% (200w)
  • 50 sec @ 50% (50w)
• 3 min @ 60-75% (60-75w)
• 2 min @ 50% (50w)
• 5 min @ 90-104% (90-104w)
• 3 min @ 50% (50w)
• 3X
  • 30 sec @ 106-120% (106-120w)
  • 3:30 min @ 76-90% (76-90w)
• 5 min @ 50% (50w)
• 3X
  • 30 sec @ 106-120% (106-120w)
  • 3:30 min @ 76-90% (76-90w)
• 5 min @ 70-45% (70-45w)