AC intervals

• Cycling
• 1h 24mTime
• 122Stress
• 0.93Intensity
• 25Popularity

About this workout

AC intervals are a savage workout that builds your kick to close gaps and boosts raw sprinting power through short, high-intensity bursts. Perfect for sharpening your top-end punch before race day or honing your skills for those brutal final moments of a group ride.

Workout structure

• 10 min @ 50% (50w)
• 15 min @ 90% (90w)
• 3X
  • 2 min @ 130% (130w)
  • Rest 1 min @ 40% (40w)
• 5 min @ 60% (60w)
• 3X
  • 1 min @ 150% (150w)
  • Rest 1 min @ 40% (40w)
• 5 min @ 60% (60w)
• 3X
  • 30 sec @ 170% (170w)
  • Rest 1 min @ 40% (40w)
• 5 min @ 60% (60w)
• 25 min @ 90% (90w)