Z2 rises 25s z4 20s z5
- Cycling
- 59mTime
- 54Stress
- 0.74Intensity
- 60Popularity
About this workout
This workout features short bursts of 25 seconds at 102% FTP, pushing your VO2 max while building explosive power for when the road kicks up or during race kicks. A solid choice for cyclists looking to improve their aerobic ceiling and add punch to their efforts, especially in mixed-pace group rides or competitive settings.
Workout structure
- Active 30 sec @ 36% (36w)
- Active 1 min @ 51% (51w)
- Active 2 min @ 50-74% (50-74w)
- Active 20 sec @ 95% (95w)
- Active 2 min @ 70-91% (70-91w)
- Active 20 sec @ 110% (110w)
- Active 1 min @ 50% (50w)
- Active 4 min @ 64-81% (64-81w)
- Active 25 sec @ 102% (102w)
- Active 4 min @ 63-80% (63-80w)
- Active 20 sec @ 115% (115w)
- Active 1 min @ 50% (50w)
- Active 4 min @ 64-81% (64-81w)
- Active 25 sec @ 102% (102w)
- Active 4 min @ 63-80% (63-80w)
- Active 20 sec @ 115% (115w)
- Active 1 min @ 50% (50w)
- Active 4 min @ 64-81% (64-81w)
- Active 25 sec @ 102% (102w)
- Active 4 min @ 63-80% (63-80w)
- Active 20 sec @ 115% (115w)
- Active 1 min @ 50% (50w)
- Active 4 min @ 64-81% (64-81w)
- Active 25 sec @ 102% (102w)
- Active 4 min @ 63-80% (63-80w)
- Active 20 sec @ 115% (115w)
- Active 1 min @ 50% (50w)
- Active 4 min @ 64-81% (64-81w)
- Active 25 sec @ 102% (102w)
- Active 4 min @ 63-80% (63-80w)
- Active 20 sec @ 115% (115w)
- Active 1 min @ 50% (50w)
- Cooldown 4 min @ 65-40% (65-40w)