Cycling · Endurance
THE KITCHEN SINK
4–5 h: 2 × 20 just under threshold, sprints, VO2 hill repeats, bursts, sweet spot home
THE STORY
Coach Hunter Allen calls the Kitchen Sink his favourite 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.
Sources
- Four Workouts to Make You Faster — Hunter Allen Power Blog, 2015
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.
HOW TO DO IT
- 01Ride 45 minutes at endurance pace.
- 022 × 20 minutes just below threshold (91–95% FTP), 5 minutes easy between.
- 035 sprints of about 15 seconds, then 5 × 3-minute VO2max hill repeats.
- 0410 short bursts, then ride home with 30 minutes of sweet spot (88–93% 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 Forge →TARGETS THAT FIT YOU
Every target is a percentage of FTP. Your Garmin applies it to the FTP saved on your device or in Garmin Connect, so the same workout fits every rider — keep your FTP up to date.
THE WORKOUT, STEP BY STEP
CYCLING4h 21min 15s
The Kitchen Sink
4–5 h: 2 × 20 just under threshold, sprints, VO2 hill repeats, bursts, sweet spot home · Inspired by Hunter Allen. · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/kitchen-sink-ride
ACTIVE45 minTarget: 60-70% FTP
Endurance
INTERVAL20 minTarget: 91-95% FTP
RECOVERY5 minTarget: 53.35-56.65% FTP
Easy
ACTIVE20 minTarget: 63.05-66.95% FTP
Endurance
INTERVAL15 sec
Sprint all-out
RECOVERY3 minTarget: 53.35-56.65% FTP
Easy
INTERVAL3 minTarget: 110-120% FTP
Climbing
RECOVERY3 minTarget: 53.35-56.65% FTP
Easy
ACTIVE20 minTarget: 63.05-66.95% FTP
Endurance
INTERVAL10 secTarget: 145.5-154.5% FTP
Burst
RECOVERY50 secTarget: 58.2-61.8% FTP
Easy
ACTIVE30 minTarget: 63.05-66.95% FTP
Endurance
ACTIVE30 minTarget: 88-93% FTP
Sweet spot
COOLDOWN10 minTarget: 48.5-51.5% FTP
RELATED WORKOUTS
- CyclingSweet spotDifficulty 4 of 5 — Very hard
Sweet Spot Inside a Long Ride
3–5 h ride with 2 × 20–30 min at 88–94% FTP in the second half
4 h - CyclingEnduranceDifficulty 3 of 5 — Hard
Sprint Every 5 Minutes
2–3 h endurance with a 10–15 s sprint every 5 min
2 h 30 - CyclingEnduranceDifficulty 5 of 5 — Elite
Fatigue-Resistance Threshold
2–3 h endurance, then 2 × 15–20 min at threshold
3 h 30
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