Anaerobic

14 Vise Grips

  • Cycling
  • 55mTime
  • 82Stress
  • 0.93Intensity
  • 2,176Popularity

About this workout

This brutal workout features short, intense bursts at 130% FTP designed to build your kick for closing gaps and developing raw sprinting power. Perfect for those looking to enhance their top-end punch for race day or group ride sprints.

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Workout structure

  • 3 min @ 55% (55w)
  • 4:40 min @ 55-110% (55-110w)
  • 1 min @ 50% (50w)
  • 30 sec @ 140% (140w)
  • 3 min @ 45% (45w)
  • 30 sec @ 130% (130w)
  • 1:30 min @ 45% (45w)
  • 1 min @ 130% (130w)
  • 1:30 min @ 45% (45w)
  • 1:30 min @ 130% (130w)
  • 1:30 min @ 45% (45w)
  • 2 min @ 130% (130w)
  • 1:30 min @ 45% (45w)
  • 1:30 min @ 130% (130w)
  • 1:30 min @ 45% (45w)
  • 1 min @ 130% (130w)
  • 1:30 min @ 45% (45w)
  • 30 sec @ 130% (130w)
  • 6 min @ 50% (50w)
  • 30 sec @ 130% (130w)
  • 1:30 min @ 45% (45w)
  • 1 min @ 130% (130w)
  • 1:30 min @ 45% (45w)
  • 1:30 min @ 130% (130w)
  • 1:30 min @ 45% (45w)
  • 2 min @ 130% (130w)
  • 1:30 min @ 45% (45w)
  • 1:30 min @ 130% (130w)
  • 1:30 min @ 45% (45w)
  • 1 min @ 130% (130w)
  • 1:30 min @ 45% (45w)
  • 30 sec @ 130% (130w)
  • 3:30 min @ 50% (50w)