Twelve Spikes

• Cycling
• 1hTime
• 50Stress
• 0.71Intensity
• 76Popularity

About this workout

Twelve Spikes features intense 30-second efforts at 100% FTP, designed to push your aerobic ceiling and improve your capacity for when the road gets steep. This workout is perfect for those looking to build a potent kick for race day or strengthen their punch for group ride surges.

Workout structure

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