Winchell +3

• Cycling
• 2h 0mTime
• 151Stress
• 0.87Intensity
• 20Popularity

About this workout

Winchell +3 delivers a hard-hitting anaerobic workout with 2 sets of 5 minutes at 100% FTP, perfect for building the explosive kick needed to close gaps or handle race kicks. This session is ideal for sprinters looking to boost their raw power and lactate tolerance without sacrificing endurance.

Workout structure

• 5 min @ 50% (50w)
• 2 min @ 65% (65w)
• 3 min @ 89% (89w)
• 4 min @ 40% (40w)
• 2X
  • 5 min @ 95% (95w)
  • 5 min @ 100% (100w)
  • 4 min @ 105% (105w)
  • 7 min @ 40% (40w)
• 5 min @ 95% (95w)
• 5 min @ 100% (100w)
• 4 min @ 105% (105w)
• 5 min @ 40% (40w)
• 2X
  • 40 sec @ 120% (120w)
  • 20 sec @ 40% (40w)
• 40 sec @ 125% (125w)
• 20 sec @ 40% (40w)
• 40 sec @ 130% (130w)
• 20 sec @ 40% (40w)
• 40 sec @ 125% (125w)
• 20 sec @ 40% (40w)
• 5 min @ 40% (40w)
• 40 sec @ 120% (120w)
• 20 sec @ 40% (40w)
• 40 sec @ 125% (125w)
• 20 sec @ 40% (40w)
• 40 sec @ 130% (130w)
• 20 sec @ 40% (40w)
• 40 sec @ 135% (135w)
• 20 sec @ 40% (40w)
• 40 sec @ 130% (130w)
• 5 min @ 40% (40w)
• 40 sec @ 125% (125w)
• 20 sec @ 40% (40w)
• 40 sec @ 130% (130w)
• 2X
  • 20 sec @ 40% (40w)
  • 40 sec @ 135% (135w)
• 20 sec @ 40% (40w)
• 40 sec @ 130% (130w)
• 2X
  • 5 min @ 65% (65w)
  • 5 min @ 70% (70w)
• 40 sec @ 70-40% (70-40w)