w12 3x4x10 z6

• Cycling
• 1h 0mTime
• 47Stress
• 0.67Intensity
• 25Popularity

About this workout

This workout features a brutal main set of 3 x 60 seconds at 80% FTP with short recoveries, designed to build your kick for closing gaps and improve raw sprinting power. Perfect for race-day scenarios where you need that top-end punch to respond to attacks or breakaways.

Workout structure

• 5 min @ 50-70% (50-70w)
• 3X
  • 1 min @ 80% (80w)
  • 1 min @ 50% (50w)
• 10 min @ 70% (70w)
• 3X
  • 10 sec @ 200% (200w)
  • 2 min @ 50% (50w)
• 10 sec @ 200% (200w)
• 5 min @ 50% (50w)
• 3X
  • 10 sec @ 200% (200w)
  • 2 min @ 50% (50w)
• 10 sec @ 200% (200w)
• 5 min @ 50% (50w)
• 3X
  • 10 sec @ 200% (200w)
  • 2 min @ 50% (50w)
• 10 sec @ 200% (200w)
• 10 min @ 70-50% (70-50w)