Washing machine

• Cycling
• 45mTime
• 70Stress
• 0.96Intensity
• 65Popularity

About this workout

The Washing Machine workout is a brutal session designed to develop raw sprinting power and lactate tolerance with intense 30-second efforts at 190% FTP. Perfect for closing gaps during race kicks or sharpening your top-end punch for critical moments in a hard group ride.

Workout structure

• Warm-Up 4 min @ 50% (50w) 80 rpm
• 4 min @ 65% (65w) 85 rpm
• 10X
  • 30 sec @ 190% (190w) 110 rpm
  • Rest 2:45 min @ 50% (50w)
• Cooldown 5 min @ 50% (50w) 80 rpm