WU-W3

• Cycling
• 16mTime
• 16Stress
• 0.75Intensity
• 40Popularity

About this workout

This short but intense workout features brutal 5-second efforts at 150% FTP, perfect for building the kick needed to close gaps during races or sharp group ride surges. Use this anaerobic blast to enhance your raw sprinting power and lactate tolerance, ensuring you’re ready for those gnarly race kicks.

Workout structure

• 5 min @ 55% (55w)
• 2 min @ 75% (75w)
• 2 min @ 90% (90w)
• 1 min @ 105% (105w)
• 30 sec @ 120% (120w)
• 3 min @ 55% (55w)
• 3X
  • 4 sec @ 150% (150w)
  • Rest 1 min @ 55% (55w)