zfroga - 140 - 2x 3 sets + 2 Sprints

• Cycling
• 1h 14mTime
• 108Stress
• 0.93Intensity
• 106Popularity

About this workout

This brutal workout features 6 sets of 5×30 seconds at 140% FTP, punctuated by 30-second recoveries, perfect for building the kick to close gaps and enhancing your raw sprinting power. Ideal for group rides where you need that top-end punch or during race kicks when the pace heats up.

Workout structure

• 2 min @ 50% (50w)
• 2 min @ 70% (70w)
• 2 min @ 100% (100w)
• 2X
  • 36 sec @ 140% (140w)
  • 1 min @ 100% (100w)
• 2 min @ 60% (60w)
• 5X
  • 30 sec @ 140% (140w)
  • 30 sec @ 60% (60w)
• 2 min @ 60% (60w)
• 5X
  • 30 sec @ 140% (140w)
  • 30 sec @ 60% (60w)
• 2 min @ 60% (60w)
• 5X
  • 30 sec @ 140% (140w)
  • 30 sec @ 60% (60w)
• 10 min @ 60% (60w)
• 5X
  • 30 sec @ 140% (140w)
  • 30 sec @ 60% (60w)
• 2 min @ 60% (60w)
• 5X
  • 30 sec @ 140% (140w)
  • 30 sec @ 60% (60w)
• 2 min @ 60% (60w)
• 5X
  • 30 sec @ 140% (140w)
  • 30 sec @ 60% (60w)
• 3 min @ 60% (60w)
• 2X
  • 2 min @ 70% (70w)
  • 15 sec @ 180% (180w)
• 3 min @ 70% (70w)
• 5 min @ 50% (50w)