Under overs z2/3 with surges

• Cycling
• 1h 25mTime
• 72Stress
• 0.71Intensity
• 25Popularity

About this workout

This workout features intense 20-second surges at 133.1% FTP, interspersed with recoveries, ideal for building the kick to close gaps and enhancing your lactate tolerance. Perfect for sharpening your punch in group rides or preparing for those gnarly race kicks, it’s a staple for developing anaerobic power.

Workout structure

• 2 min @ 49% (49w)
• 3 min @ 65% (65w)
• 30 sec @ 89% (89w)
• 3 min @ 65% (65w)
• 30 sec @ 101% (101w)
• 1 min @ 49% (49w)
• 4X
  • 2 min @ 70% (70w)
  • 30 sec @ 75% (75w)
• 20 sec @ 133% (133w)
• 40 sec @ 52% (52w)
• 4X
  • 2 min @ 70% (70w)
  • 30 sec @ 75% (75w)
• 20 sec @ 133% (133w)
• 40 sec @ 52% (52w)
• 4X
  • 2 min @ 70% (70w)
  • 30 sec @ 75% (75w)
• 20 sec @ 133% (133w)
• 40 sec @ 52% (52w)
• 4X
  • 2 min @ 70% (70w)
  • 30 sec @ 75% (75w)
• 20 sec @ 133% (133w)
• 40 sec @ 52% (52w)
• 4X
  • 2 min @ 70% (70w)
  • 30 sec @ 75% (75w)
• 20 sec @ 133% (133w)
• 40 sec @ 52% (52w)
• 4X
  • 2 min @ 70% (70w)
  • 30 sec @ 75% (75w)
• 20 sec @ 133% (133w)
• 40 sec @ 52% (52w)
• 4 min @ 67% (67w)
• 5 min @ 55% (55w)