BikeClimbs.com

MyWhoosh Sprint Lead Outs Workout

50% FTP 4 minutes65% FTP 3 minutes84% FTP 3 minutes100% FTP 2 minutes50% FTP 3 minutes200% FTP 10 seconds50% FTP 50 seconds200% FTP 10 seconds50% FTP 50 seconds50% FTP 2 minutes83% FTP 5 minutes120% FTP 2 minutes50% FTP 3 minutes80% FTP 4 minutes110% FTP 2 minutes120% FTP 30 seconds130% FTP 30 seconds135% FTP 30 seconds55% FTP 5 minutes100–220% FTP 1 minute60% FTP 3 minutes85% FTP 2 minutes150% FTP 30 seconds91% FTP 2 minutes95% FTP 2 minutes105% FTP 10 seconds210% FTP 10 seconds50% FTP 6 minutes 40 seconds
RepeatsTimeWorkload
1x4 minutes50% FTP
1x3 minutes65% FTP
1x3 minutes84% FTP@ 75 RPM
1x2 minutes100% FTP
1x3 minutes50% FTP
2x10 seconds200% FTP
50 seconds50% FTP
1x2 minutes50% FTP
1x5 minutes83% FTP
1x2 minutes120% FTP
1x3 minutes50% FTP
1x4 minutes80% FTP
1x2 minutes110% FTP
1x30 seconds120% FTP
1x30 seconds130% FTP
1x30 seconds135% FTP
1x5 minutes55% FTP
1x1 minuteFrom 100 to 220% FTP
1x3 minutes60% FTP
1x2 minutes85% FTP
1x30 seconds150% FTP
1x2 minutes91% FTP
1x2 minutes95% FTP
1x10 seconds105% FTP
1x10 seconds210% FTP
1x6 minutes 40 seconds50% FTP

Workout overview

⏱️ Duration:59 minutes
💪 Training Stress Score (TSS):86
🦵 Intensity Factor (IF):0.93

Zone distribution

😀 Active Recovery:20 minutes 20 seconds
🙂 Endurance:11 minutes
😐 Tempo:14 minutes
😅 Threshold:6 minutes 3 seconds
😰 VO2 Max:2 minutes 17 seconds
🥵 Anaerobic:5 minutes 20 seconds
🚴 Free Ride:-

Workout description

This workout takes you through a series of sprint lead-outs.

From the first person in the line to the one sprinting for the finish! You will go through the different roles of riders throughout this session.

Workout designed by: Elliot Lipski