Endurance

Twelve Spikes

  • Cycling
  • 54mTime
  • 44Stress
  • 0.70Intensity
  • 100Popularity

About this workout

Twelve Spikes focuses on building your aerobic engine through sustained efforts, sprinkled with short bursts at 100% FTP to keep things interesting. This workout is perfect for those looking to add depth to their endurance rides without overdoing it.

Wikua

Workout structure

  • 8 min @ 35-95% (35-95w)
  • 2 min @ 45% (45w)
  • 4X
    • 30 sec @ 100% (100w)
    • 2:30 min @ 70% (70w)
  • 1 min @ 60% (60w)
  • 3 min @ 50% (50w)
  • 3X
    • 20 sec @ 110% (110w)
    • 2:40 min @ 70% (70w)
  • 1 min @ 60% (60w)
  • 3 min @ 50% (50w)
  • 3X
    • 15 sec @ 115% (115w)
    • 2:45 min @ 70% (70w)
  • 1 min @ 60% (60w)
  • 5 min @ 60-35% (60-35w)