Summit Sprint Mix

12 × 40/20 s @ 125% + 2 × 5 min @ 108% FTP

Short, punchy surges first, then two long VO2 efforts on tired legs.

Structure

1. 10:00 @ 50→75%
2. 6 × (0:40 @ 125% + 0:20 easy @ 50%)
3. 5:00 easy @ 55%
4. 6 × (0:40 @ 125% + 0:20 easy @ 50%)
5. 5:00 easy @ 55%
6. 2 × (5:00 @ 108% + 5:00 easy @ 50%)
7. 3:00 easy @ 60%
8. 5:00 @ 60→45%

Percentages of your FTP. Intensity can be moved ±5 % at a time while you ride.