W2D4 - STRENGHT SURGES

• Cycling
• 53mTime
• 50Stress
• 0.75Intensity
• 60Popularity

About this workout

This workout features intense 60-second efforts at 83% FTP, designed to push your aerobic ceiling while building your capacity for those critical moments when the road ramps up. Incorporate it into your routine to boost your performance on climbs and during race kicks.

Workout structure

• 1 min @ 30% (30w)
• 1 min @ 35% (35w)
• 1 min @ 40% (40w)
• 1 min @ 45% (45w)
• 1 min @ 50% (50w)
• 1 min @ 55% (55w)
• 1 min @ 60% (60w)
• 1 min @ 65% (65w)
• 1 min @ 70% (70w)
• 1 min @ 75% (75w)
• 1 min @ 50% (50w)
• 10 sec @ 109% (109w)
• 2 min @ 50% (50w)
• 1 min @ 65% (65w) 70 rpm
• 1 min @ 71% (71w) 70 rpm
• 1 min @ 77% (77w) 70 rpm
• 1 min @ 83% (83w) 70 rpm
• 1 min @ 89% (89w) 70 rpm
• 3 min @ 92% (92w)
• 40 sec @ 115% (115w) 65 rpm
• 4 min @ 40% (40w)
• 1 min @ 65% (65w) 70 rpm
• 1 min @ 71% (71w) 70 rpm
• 1 min @ 77% (77w) 70 rpm
• 1 min @ 83% (83w) 70 rpm
• 1 min @ 89% (89w) 70 rpm
• 3 min @ 92% (92w)
• 40 sec @ 115% (115w) 65 rpm
• 4 min @ 40% (40w)
• 1 min @ 65% (65w) 70 rpm
• 1 min @ 71% (71w) 70 rpm
• 1 min @ 77% (77w) 70 rpm
• 1 min @ 83% (83w) 70 rpm
• 1 min @ 89% (89w) 70 rpm
• 3 min @ 90% (90w)
• 40 sec @ 115% (115w) 65 rpm
• 1 min @ 55% (55w)
• 1 min @ 50% (50w)
• 1 min @ 45% (45w)
• 1 min @ 40% (40w)
• 1 min @ 35% (35w)
• 1 min @ 30% (30w)