Z5 Efforts by Spok'd

• Cycling
• 1hTime
• 40Stress
• 0.63Intensity
• 60Popularity

About this workout

This workout features intense 10-second efforts at 120% FTP, designed to push your aerobic ceiling and increase your capacity for those steep climbs or sprint finishes. Perfect for building the power you need to excel in races or keep up with a fast-paced group ride.

Workout structure

• 4 min @ 55% (55w)
• 2 min @ 75% (75w)
• 1 min @ 90% (90w)
• 2X
  • 30 sec @ 55% (55w)
  • 20 sec @ 105% (105w)
  • 10 sec @ 120% (120w)
• 1 min @ 55% (55w)
• 10:50 min @ 55% (55w)
• 4X
  • 10 sec @ 120% (120w)
  • Rest 40 sec @ 55% (55w)
• 10 sec @ 120% (120w)
• 5:50 min @ 55% (55w)
• 10 sec @ 120% (120w)
• 40 sec @ 55% (55w)
• 2X
  • 10 sec @ 120% (120w)
  • Rest 50 sec @ 55% (55w)
• 10 sec @ 120% (120w)
• 30 sec @ 55% (55w)
• 10 sec @ 120% (120w)
• 6 min @ 55% (55w)
• 4X
  • 10 sec @ 120% (120w)
  • Rest 50 sec @ 55% (55w)
• 10 sec @ 120% (120w)
• 11 min @ 55% (55w)
• 5 min @ 55% (55w)