TT Tune-Up W5D3 - Tempo with 30sec spike #2

• Cycling
• 1h 2mTime
• 69Stress
• 0.82Intensity
• 127Popularity

About this workout

This workout features a solid tempo base with intense 30-second spikes at 106% FTP, perfect for sharpening your sprinting power and lactate tolerance. A great addition to your training plan for boosting your kick in group rides or preparing for race-day efforts.

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)
• 4X
  • 30 sec @ 106-120% (106-120w)
  • 3:30 min @ 76-90% (76-90w)
• 5 min @ 50% (50w)
• 4X
  • 30 sec @ 106-120% (106-120w)
  • 3:30 min @ 76-90% (76-90w)
• 5 min @ 70-45% (70-45w)