A bit (more) speed too
- Cycling
- 1hTime
- 70Stress
- 0.84Intensity
- 50Popularity
About this workout
This workout is designed to build raw sprinting power and lactate tolerance with short, intense efforts that mimic the explosive kicks needed to close gaps in a race or hold off competitors. Perfect for those looking to add that top-end punch, it’s a brutal addition to your training arsenal.
Workout structure
- Warm-Up 4:30 min @ 40-75% (40-75w)
- Active 40 sec @ 105% (105w)
- Active 30 sec @ 50% (50w)
- Active 30 sec @ 115% (115w)
- Active 30 sec @ 50% (50w)
- Active 20 sec @ 125% (125w)
- Active 30 sec @ 50% (50w)
- Active 15 sec @ 135% (135w)
- Active 30 sec @ 50% (50w)
- Active 20 sec @ 125% (125w)
- Active 30 sec @ 50% (50w)
- Active 30 sec @ 115% (115w)
- Active 30 sec @ 50% (50w)
- Active 40 sec @ 105% (105w)
- Active 30 sec @ 50% (50w)
- Active 10 min @ 60-95% (60-95w)
- Active 30 sec @ 50% (50w)
- 5X
- Active 15 sec @ 175% (175w)
- Rest 45 sec @ 50% (50w)
- Active 1 min @ 50% (50w)
- Active 10 min @ 60-95% (60-95w)
- Active 30 sec @ 50% (50w)
- 5X
- Active 15 sec @ 185% (185w)
- Rest 45 sec @ 50% (50w)
- Active 1 min @ 50% (50w)
- Active 5 min @ 85% (85w)
- 5X
- Active 25 sec @ 150% (150w)
- Rest 1 min @ 50% (50w)
- Cooldown 3:40 min @ 75-25% (75-25w)