z2 + cadencia

• Cycling
• 1h 15mTime
• 51Stress
• 0.64Intensity
• 15Popularity

About this workout

This z2 workout features brief but intense 15-second efforts at 150% FTP, designed to build your kick for closing gaps or making decisive race moves. Perfect for enhancing raw sprinting power and lactate tolerance while incorporating recovery for sustained performance.

Workout structure

• Warm-Up 7 min @ 40% (40w)
• Warm-Up 3 min @ 60% (60w)
• 5 min @ 41% (41w)
• 5 min @ 60% (60w) 100 rpm
• 7 min @ 69% (69w)
• 5 min @ 60% (60w)
• 2X
  • 5 sec @ 100% (100w)
  • 15 sec @ 150% (150w)
  • 7 min @ 69% (69w)
  • 5 min @ 60% (60w) 100 rpm
• 5 sec @ 100% (100w)
• 15 sec @ 150% (150w)
• 7 min @ 69% (69w)
• 2 min @ 60% (60w)
• 4:1 min @ 50% (50w)
• Cooldown 5 min @ 40% (40w)