w3d5

• Cycling
• 56mTime
• 66Stress
• 0.84Intensity
• 20Popularity

About this workout

This workout features intense bursts of 40-second efforts at 121% FTP, designed to build your kick for closing gaps and enhancing raw sprinting power. Perfect for race scenarios or group rides where you need that top-end punch to stay competitive.

Workout structure

• 5 min @ 50% (50w)
• 5X
  • 30 sec @ 65% (65w)
  • 30 sec @ 80% (80w)
• 3 min @ 50% (50w)
• 4X
  • 40 sec @ 121% (121w)
  • 30 sec @ 50% (50w)
• 10 min @ 95% (95w)
• 10 min @ 50% (50w)
• 4X
  • 40 sec @ 121% (121w)
  • 20 sec @ 50% (50w)
• 10 min @ 95% (95w)
• 5 min @ 50% (50w)