90s attack

• Cycling
• 1h 6mTime
• 73Stress
• 0.81Intensity
• 30Popularity

About this workout

The 90s attack workout focuses on developing your raw sprinting power and lactate tolerance through a series of intense 90-second efforts, perfect for closing gaps in a race or executing explosive attacks in group rides. This hard-hitting session builds the kick you need when the pace heats up, making it essential for any competitive cyclist.

Workout structure

• Warm-Up 10 min @ 45-65% (45-65w)
• 3 min @ 91% (91w)
• Cooldown 30 sec @ 120% (120w)
• 2X
  • 30 sec @ 50% (50w)
  • 30 sec @ 120% (120w)
• 30 sec @ 50% (50w)
• 3 min @ 55% (55w)
• 5X
  • 1:30 min @ 135% (135w)
  • 5 min @ 40% (40w)
• 15 min @ 55-45% (55-45w)