Williamson +4 114 0.87 1:30
- Cycling
- 1h 30mTime
- 114Stress
- 0.87Intensity
- 40Popularity
About this workout
This workout features a brutal main set of 3 repetitions of 2 minutes at 115% FTP, designed to build your kick for closing gaps and enhance your raw sprinting power. Perfect for sharpening your anaerobic performance during race kicks or those gnarly breakaways, it delivers a high-intensity training stimulus without overcooking you.
Workout structure
- 2 min @ 50% (50w)
- 2 min @ 70% (70w)
- 2 min @ 95% (95w)
- 30 sec @ 40% (40w)
- 30 sec @ 120% (120w)
- 30 sec @ 40% (40w)
- 30 sec @ 130% (130w)
- 4 min @ 40% (40w)
- 2 min @ 115% (115w)
- 2 min @ 40% (40w)
- 1:30 min @ 120% (120w)
- 1:30 min @ 40% (40w)
- 1:15 min @ 125% (125w)
- 1:15 min @ 40% (40w)
- 1 min @ 130% (130w)
- 1 min @ 40% (40w)
- 45 sec @ 140% (140w)
- 45 sec @ 40% (40w)
- 30 sec @ 150% (150w)
- 3 min @ 40% (40w)
- 2 min @ 115% (115w)
- 2 min @ 40% (40w)
- 1:30 min @ 120% (120w)
- 1:30 min @ 40% (40w)
- 1:15 min @ 125% (125w)
- 1:15 min @ 40% (40w)
- 1 min @ 130% (130w)
- 1 min @ 40% (40w)
- 45 sec @ 140% (140w)
- 45 sec @ 40% (40w)
- 30 sec @ 150% (150w)
- 3 min @ 40% (40w)
- 2 min @ 115% (115w)
- 2 min @ 40% (40w)
- 1:30 min @ 120% (120w)
- 1:30 min @ 40% (40w)
- 1:15 min @ 125% (125w)
- 1:15 min @ 40% (40w)
- 1 min @ 130% (130w)
- 1 min @ 40% (40w)
- 45 sec @ 140% (140w)
- 45 sec @ 40% (40w)
- 30 sec @ 150% (150w)
- 30 min @ 65% (65w)
- 1:30 min @ 65-45% (65-45w)