Z2 à Z6- 3H08min

• Cycling
• 3h 8mTime
• 227Stress
• 0.85Intensity
• 80Popularity

About this workout

This workout combines steady Z2 training with a punishing main set of 5 x 2-minute intervals at 103.4% FTP, perfect for building the kick to close gaps and enhancing lactate tolerance. It's an ideal staple for those looking to develop raw sprinting power and push their anaerobic limits in group rides or intense race scenarios.

Workout structure

• 9 min @ 59% (59w)
• 15 sec @ 80% (80w)
• 30 sec @ 48% (48w)
• 15 sec @ 100% (100w)
• 30 sec @ 48% (48w)
• 15 sec @ 110% (110w)
• 2 min @ 59% (59w)
• 3 min @ 59-103% (59-103w)
• 5X
  • 2 min @ 103% (103w)
  • 2 min @ 59% (59w)
• 2X
  • 6 sec @ 300% (300w)
  • 2 min @ 59% (59w)
• 5X
  • 2 min @ 103% (103w)
  • 2 min @ 59% (59w)
• 2X
  • 6 sec @ 300% (300w)
  • 2 min @ 59% (59w)
• 5X
  • 2 min @ 103% (103w)
  • 2 min @ 59% (59w)
• 2X
  • 6 sec @ 300% (300w)
  • 2 min @ 59% (59w)
• 5X
  • 2 min @ 103% (103w)
  • 2 min @ 59% (59w)
• 2X
  • 6 sec @ 300% (300w)
  • 2 min @ 59% (59w)
• 5X
  • 2 min @ 103% (103w)
  • 2 min @ 59% (59w)
• 2X
  • 6 sec @ 300% (300w)
  • 2 min @ 59% (59w)
• 5X
  • 2 min @ 103% (103w)
  • 2 min @ 59% (59w)
• 2X
  • 6 sec @ 300% (300w)
  • 2 min @ 59% (59w)
• 5X
  • 2 min @ 103% (103w)
  • 2 min @ 59% (59w)
• 6 sec @ 300% (300w)
• 2 min @ 59% (59w)
• 6 sec @ 300% (300w)
• 5 min @ 50% (50w)