Zone 2 with 30sec Spiked Tempo #1

• Cycling
• 57mTime
• 49Stress
• 0.72Intensity
• 15Popularity

About this workout

This workout combines steady Zone 2 with intense 2-minute efforts at 90% FTP, designed to boost your anaerobic capacity and raw sprinting power. Perfect for those looking to build the kick for closing gaps during group rides or race scenarios, this session is a solid addition to your training repertoire.

Workout structure

• 3 min @ 50% (50w)
• 4X
  • 10 sec @ 200% (200w)
  • 50 sec @ 50% (50w)
• 1:30 min @ 60% (60w)
• 1:30 min @ 75% (75w)
• Free-ride 30 min @ 60% (60w)
• 3X
  • 30 sec @ 113% (113w)
  • 1:45 min @ 76% (76w)
  • 1:45 min @ 90% (90w)
• 1:15 min @ 70% (70w)
• 1:15 min @ 61% (61w)
• 1:15 min @ 54% (54w)
• 1:15 min @ 45% (45w)