26-05-2021

• Cycling
• 1h 52mTime
• 139Stress
• 0.86Intensity
• 50Popularity

About this workout

This brutal anaerobic workout consists of 8 hard efforts lasting 60 seconds each, designed to build your sprinting power and lactate tolerance, perfect for closing gaps during group rides or executing race kicks. It's essential training for developing that top-end punch when the pace heats up.

Workout structure

• 15 min @ 40-55% (40-55w)
• 3 min @ 51% (51w)
• 8X
  • 20 sec @ 159% (159w)
  • Rest 40 sec @ 62% (62w)
• 2 min @ 110% (110w)
• 30 sec @ 49% (49w)
• 1:30 min @ 110% (110w)
• 30 sec @ 49% (49w)
• 1 min @ 110% (110w)
• 8 min @ 25% (25w)
• 8X
  • 20 sec @ 159% (159w)
  • Rest 40 sec @ 62% (62w)
• 2 min @ 110% (110w)
• 30 sec @ 49% (49w)
• 1:30 min @ 110% (110w)
• 30 sec @ 49% (49w)
• 1 min @ 110% (110w)
• 8 min @ 25% (25w)
• 8X
  • 20 sec @ 159% (159w)
  • Rest 40 sec @ 62% (62w)
• 2 min @ 110% (110w)
• 30 sec @ 49% (49w)
• 1:30 min @ 110% (110w)
• 30 sec @ 49% (49w)
• 1 min @ 110% (110w)
• 8 min @ 25% (25w)
• 8X
  • 30 sec @ 139% (139w)
  • Rest 1 min @ 87% (87w)
• 8 min @ 45% (45w)
• 10 min @ 50-40% (50-40w)