0h36-PNM-The Swift

• Cycling
• 36mTime
• 20Stress
• 0.57Intensity
• 15Popularity

About this workout

The Swift is a steady anaerobic session designed to build your kick for closing gaps and enhancing raw sprinting power. Perfect for improving your top-end punch in races or group rides when the pace ramps up.

Workout structure

• Warm-Up 8 min @ 50-75% (50-75w)
• Active 15 sec @ 120% (120w)
• Active 45 sec @ 55% (55w)
• Active 15 sec @ 150% (150w)
• Active 1:45 min @ 55% (55w)
• Free-ride 10 sec @ 60% (60w)
• 5X
  • Active 3:40 min @ 50% (50w)
  • Free-ride 20 sec @ 60% (60w)
• Cooldown 5 min @ 55-35% (55-35w)