45 Min Short Power Bursts

• Cycling
• 45mTime
• 51Stress
• 0.82Intensity
• 135Popularity

About this workout

This workout features short, explosive intervals that build your kick to close gaps and enhance your raw sprinting power. Perfect for sharpening your critical power ahead of race day or when you need that top-end punch for fierce group ride finishes.

Workout structure

• Warm-Up 5 min @ 65% (65w) 75-95 rpm
• 2X
  • 45 sec @ 110% (110w) 80-100 rpm
  • Rest 1:15 min @ 65% (65w)
• Rest 1 min @ 65% (65w)
• 4X
  • 40 sec @ 120% (120w) 90-110 rpm
  • Rest 1:20 min @ 60% (60w)
• Rest 1 min @ 55% (55w)
• 6X
  • 30 sec @ 130% (130w) 95-105 rpm
  • Rest 1:30 min @ 55% (55w)
• Rest 1 min @ 50% (50w)
• 8X
  • 20 sec @ 140% (140w) 100-120 rpm
  • Rest 40 sec @ 50% (50w)
• Cooldown 5 min @ 50% (50w)