You'll hate me for this one

• Cycling
• 1h 15mTime
• 104Stress
• 0.91Intensity
• 15Popularity

About this workout

This brutal workout will have you grinding through 5 sets of 3-minute efforts at 120% FTP, pushing your raw sprinting power and lactate tolerance to the limit. Perfect for developing the kick needed to close gaps during group rides or race scenarios, it’s a solid choice for riders looking to boost their top-end punch.

Workout structure

• Active 3 min @ 40% (40w)
• Active 2 min @ 60% (60w)
• Active 2 min @ 80% (80w)
• Active 5 min @ 55% (55w)
• 5X
  • Active 2:30 min @ 120% (120w)
  • Active 3:30 min @ 40% (40w)
• 6X
  • Active 30 sec @ 150% (150w)
  • Active 30 sec @ 40% (40w)
• Active 3 min @ 40% (40w)
• 6X
  • Active 30 sec @ 150% (150w)
  • Active 30 sec @ 40% (40w)
• Active 3 min @ 40% (40w)
• 6X
  • Active 30 sec @ 150% (150w)
  • Active 30 sec @ 40% (40w)
• Active 3 min @ 50% (50w)
• Active 3 min @ 60% (60w)
• Active 2 min @ 50% (50w)
• 1 min @ 40% (40w)