RideEndurance
The Kitchen Sink
4–5 h: 2 × 20 just under threshold, sprints, VO2 hill repeats, bursts, sweet spot home
- 4h21
- 1:27:55
- EliteDifficulty 5 of 5 — Elite
- Hunter Allen
What we typed
Endurance 45 min at 60–70% FTP. 2 × (20 min at 91–95% FTP, 5 min easy at 55% FTP). Endurance 20 min at 65% FTP. 5 × (15 s sprint all-out, 3 min easy at 55% FTP). 5 × (3 min climbing at 110–120% FTP, 3 min easy at 55% FTP). Endurance 20 min at 65% FTP. 10 × (10 s burst at 150% FTP, 50 s easy at 60% FTP). Endurance 30 min at 65% FTP. 30 min sweet spot at 88–93% FTP. Cool down 10 min at 50% FTP.
Fit File Forge built the steps below from these words — the same steps your watch gets.
Describe your ownThe session
Ride
Endurance
Rep
Easy
Ride
Endurance
Sprint
All-out
Easy
Rep
Climbing
Easy
Ride
Endurance
Rep
Burst
Easy
Ride
Endurance
Ride
Sweet spot
Cool down
Targets
Set as a share of your FTP. Your watch applies it to the FTP in its own settings, so it keeps up as that changes.
- 60–70% FTP
- 91–95% FTP
- 53–57% FTP
- 63–67% FTP
- 110–120% FTP
- 146–155% FTP
- 58–62% FTP
- 88–93% FTP
- 49–52% FTP
Scaled version
2.5 hours: 1 × 20 min just below threshold, 3 sprints, 3 × 3 min VO2, 15 min sweet spot home.
Build the scaled version in ForgeAbout this session
The story
Coach Hunter Allen calls the Kitchen Sink his favorite workout: a long ride that hits every energy system — 2 × 20 minutes just below threshold, sprints, VO2max hill repeats, short bursts, and sweet spot on the way home. Our structure follows that order; the exact numbers are ours.
What it trains
Every energy system in one long day, with the hardest work coming late.
Who it's for
Experienced road racers late in a build.
Sources
- Four Workouts to Make You Faster — Hunter Allen Power Blog, 2015
Related workouts
Sweet Spot Inside a Long Ride
3–5 h ride with 2 × 20–30 min at 88–94% FTP in the second half
Sprint Every 5 Minutes
2–3 h endurance with a 10–15 s sprint every 5 min
Fatigue-Resistance Threshold
2–3 h endurance, then 2 × 15–20 min at threshold
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