Wake Up
- Cycling
- 1h 15mTime
- 99Stress
- 0.89Intensity
- 185Popularity
About this workout
This workout features a brutal main set of 2 × 3 minutes at 88% FTP, pushing your anaerobic capacity to build that critical kick for closing gaps and launching race-winning sprints. Perfect for sharpening your top-end punch and enhancing lactate tolerance, it’s a key session for any competitive cyclist looking to elevate their game.
Workout structure
- 1 min @ 44% (44w)
- 1 min @ 50% (50w)
- 1 min @ 56% (56w)
- 2 min @ 63% (63w)
- 1 min @ 106% (106w)
- 30 sec @ 56% (56w)
- 1 min @ 113% (113w)
- 30 sec @ 56% (56w)
- 1 min @ 119% (119w)
- 30 sec @ 56% (56w)
- 1 min @ 125% (125w)
- 2 min @ 56% (56w)
- 30 sec @ 138% (138w)
- 1 min @ 50% (50w)
- 30 sec @ 150% (150w)
- 1 min @ 50% (50w)
- 30 sec @ 163% (163w)
- 1 min @ 50% (50w)
- 30 sec @ 175% (175w)
- 3:30 min @ 50% (50w)
- 3 min @ 63% (63w)
- 3 min @ 69% (69w)
- 3 min @ 75% (75w)
- 3 min @ 81% (81w)
- 3 min @ 88% (88w)
- 6 min @ 81% (81w)
- 6 min @ 75% (75w)
- 2 min @ 50% (50w)
- 3 min @ 88% (88w)
- 1:30 min @ 50% (50w)
- 3 min @ 94% (94w)
- 1:30 min @ 50% (50w)
- 3 min @ 100% (100w)
- 1:30 min @ 50% (50w)
- 3 min @ 106% (106w)
- 1:30 min @ 50% (50w)
- 3 min @ 113% (113w)
- 2 min @ 50% (50w)
- 2 min @ 44% (44w)