W3D1 Striped 1
- Cycling
- 1h 21mTime
- 147Stress
- 1.04Intensity
- 100Popularity
About this workout
This intense workout features 7 brutal 15-second efforts at 180% FTP, pushing your anaerobic limits and building the kick to close gaps and power through race kicks. Perfect for those looking to develop raw sprinting power, this session is a savage addition to your training routine when preparing for high-stakes moments in races or competitive group rides.
Workout structure
- 5 min @ 40% (40w)
- 5 min @ 50-60% (50-60w)
- 15 sec @ 150% (150w)
- 15 sec @ 40% (40w)
- 15 sec @ 160% (160w)
- 15 sec @ 40% (40w)
- 15 sec @ 165% (165w)
- 15 sec @ 40% (40w)
- 15 sec @ 180% (180w)
- 3 min @ 40% (40w)
- 15 sec @ 180% (180w)
- 45 sec @ 40% (40w)
- 30 sec @ 165% (165w)
- 1:30 min @ 40% (40w)
- 45 sec @ 155% (155w)
- 2:15 min @ 40% (40w)
- 1 min @ 150% (150w)
- 3 min @ 40% (40w)
- 45 sec @ 155% (155w)
- 2:15 min @ 40% (40w)
- 30 sec @ 165% (165w)
- 1:30 min @ 40% (40w)
- 15 sec @ 180% (180w)
- 8 min @ 40-50% (40-50w)
- 15 sec @ 180% (180w)
- 45 sec @ 40% (40w)
- 30 sec @ 165% (165w)
- 1:30 min @ 40% (40w)
- 45 sec @ 155% (155w)
- 2:15 min @ 40% (40w)
- 1 min @ 150% (150w)
- 3 min @ 40% (40w)
- 45 sec @ 155% (155w)
- 2:15 min @ 40% (40w)
- 30 sec @ 165% (165w)
- 1:30 min @ 40% (40w)
- 15 sec @ 180% (180w)
- 8 min @ 40-50% (40-50w)
- 15 sec @ 180% (180w)
- 45 sec @ 40% (40w)
- 30 sec @ 165% (165w)
- 1:30 min @ 40% (40w)
- 45 sec @ 155% (155w)
- 2:15 min @ 40% (40w)
- 1 min @ 150% (150w)
- 3 min @ 40% (40w)
- 45 sec @ 155% (155w)
- 2:15 min @ 40% (40w)
- 30 sec @ 165% (165w)
- 1:30 min @ 40% (40w)
- 15 sec @ 180% (180w)
- 5 min @ 40-25% (40-25w)