7.1 - Week 7 - Training 1

• Cycling
• 1h 15mTime
• 101Stress
• 0.90Intensity
• 135Popularity

About this workout

This session features a tough main set of 3 sets of 3 × 2 min intervals at 110% FTP, perfect for pushing your aerobic ceiling and building the capacity needed for those steep climbs and spirited group ride finishes. It's an essential workout for developing the explosive power you need when racing or closing gaps in a hard effort.

Workout structure

• 4 min @ 60% (60w)
• 1 min @ 85% (85w)
• 1 min @ 95% (95w)
• 1 min @ 105% (105w)
• 3 min @ 60% (60w)
• 3X
  • 2 min @ 95% (95w)
  • Rest 2 min @ 110% (110w)
• 8 min @ 60% (60w)
• 3X
  • 2 min @ 95% (95w)
  • Rest 2 min @ 110% (110w)
• 8 min @ 60% (60w)
• 3X
  • 2 min @ 95% (95w)
  • Rest 2 min @ 110% (110w)
• 3 min @ 60% (60w)
• 5 min @ 80% (80w)
• 5 min @ 60% (60w)