20:10'S Anaerobic Standing and 15:15'S Seated Repeat Sprints

• Cycling
• 4h 22mTime
• 326Stress
• 0.86Intensity
• 30Popularity

About this workout

This workout features intense anaerobic efforts with standing sprints that will develop your top-end punch, complemented by seated repeats to build raw sprinting power and lactate tolerance. Perfect for sharpening your kick in races or closing gaps during group rides, it's a gnarly way to push your limits and boost performance.

Workout structure

• 5 min @ 30-69% (30-69w)
• 30 sec @ 45% (45w)
• 45 sec @ 83% (83w)
• 30 sec @ 45% (45w)
• 20 sec @ 97-167% (97-167w)
• 5 sec @ 167% (167w)
• 1 min @ 56% (56w)
• Rest 10 sec @ 97-222% (97-222w)
• Rest 5 sec @ 222% (222w)
• Rest 1 min @ 56% (56w)
• Rest 10 sec @ 97-278% (97-278w)
• 5 sec @ 278% (278w)
• 1 min @ 56% (56w)
• 2 min @ 56% (56w)
• 20X
  • 7 sec @ 139-278% (139-278w)
  • 4 sec @ 278% (278w)
  • 20 sec @ 56% (56w)
• 6 min @ 47% (47w)
• 20X
  • 10 sec @ 111-194% (111-194w)
  • 5 sec @ 194% (194w)
  • 15 sec @ 56% (56w)
• 6 min @ 44% (44w)
• 20X
  • 7 sec @ 139-278% (139-278w)
  • 4 sec @ 278% (278w)
  • 20 sec @ 56% (56w)
• 6 min @ 47% (47w)
• 20X
  • 10 sec @ 111-194% (111-194w)
  • 5 sec @ 194% (194w)
  • 15 sec @ 56% (56w)
• 6 min @ 44% (44w)
• 180 min @ 72% (72w)
• 5 min @ 72-42% (72-42w)