Anaerobic

All-in-one

  • Cycling
  • 47mTime
  • 69Stress
  • 0.93Intensity
  • 230Popularity

About this workout

This savage workout features a main set of short, intense bursts to build your kick for closing gaps and raw sprinting power. Perfect for race day preparations or sharpening your top-end punch during group rides, it delivers maximum benefits in minimal time.

Val

Workout structure

  • 41 sec @ 50% (50w) 90 rpm
  • 1:2 min @ 55% (55w) 90 rpm
  • 1:43 min @ 80% (80w) 95 rpm
  • 1:16 min @ 85% (85w) 100 rpm
  • 32 sec @ 95% (95w) 100 rpm
  • 28 sec @ 109% (109w) 105 rpm
  • 15 sec @ 116% (116w) 110 rpm
  • 1:45 min @ 50% (50w) 90 rpm
  • 30 sec @ 70% (70w) 80 rpm
  • 31 sec @ 80% (80w) 90 rpm
  • 40 sec @ 85% (85w) 95 rpm
  • 30 sec @ 109% (109w) 105 rpm
  • 36 sec @ 95% (95w) 100 rpm
  • 24 sec @ 107% (107w) 105 rpm
  • 20 sec @ 116% (116w) 110 rpm
  • 15 sec @ 162% (162w) 120 rpm
  • 2 min @ 40% (40w) 90 rpm
  • 20 sec @ 20% (20w)
  • 20 sec @ 127% (127w) 90 rpm
  • 40 sec @ 103% (103w) 100 rpm
  • 1:10 min @ 109% (109w) 100 rpm
  • 1 min @ 112% (112w) 105 rpm
  • 1:5 min @ 116% (116w) 110 rpm
  • 2 min @ 40% (40w) 90 rpm
  • 10 sec @ 95% (95w) 80 rpm
  • 15 sec @ 100% (100w) 85 rpm
  • 15 sec @ 109% (109w) 100 rpm
  • 15 sec @ 112% (112w) 105 rpm
  • 15 sec @ 80% (80w) 90 rpm
  • 15 sec @ 109% (109w) 100 rpm
  • 17 sec @ 80% (80w) 90 rpm
  • 13 sec @ 111% (111w) 100 rpm
  • 20 sec @ 80% (80w) 90 rpm
  • 13 sec @ 90% (90w) 90 rpm
  • 21 sec @ 109% (109w) 100 rpm
  • 16 sec @ 80% (80w) 90 rpm
  • 16 sec @ 111% (111w) 100 rpm
  • 15 sec @ 80% (80w) 90 rpm
  • 15 sec @ 122% (122w) 105 rpm
  • 15 sec @ 75% (75w) 90 rpm
  • 15 sec @ 118% (118w) 110 rpm
  • 15 sec @ 100% (100w) 100 rpm
  • 15 sec @ 162% (162w) 110 rpm
  • 2 min @ 40% (40w) 80 rpm
  • 53 sec @ 50% (50w) 90 rpm
  • 37 sec @ 60% (60w) 90 rpm
  • 12 sec @ 75% (75w) 90 rpm
  • 16 sec @ 80% (80w) 90 rpm
  • 19 sec @ 90% (90w) 100 rpm
  • 15 sec @ 105% (105w) 105 rpm
  • 10 sec @ 109% (109w) 110 rpm
  • 13 sec @ 195% (195w) 120 rpm
  • 2:30 min @ 40% (40w) 80 rpm
  • 20 sec @ 20% (20w)
  • 33 sec @ 154% (154w) 120 rpm
  • 28 sec @ 165% (165w) 130 rpm
  • 1 min @ 40% (40w)
  • 1 min @ 20% (20w)
  • 2 min @ 40% (40w) 80 rpm
  • 20 sec @ 70% (70w) 90 rpm
  • 1 min @ 80% (80w) 100 rpm
  • 15 sec @ 108% (108w) 105 rpm
  • 15 sec @ 119% (119w) 110 rpm
  • 40 sec @ 70% (70w) 90 rpm
  • 1 min @ 85% (85w) 95 rpm
  • 20 sec @ 105% (105w) 105 rpm
  • 15 sec @ 146% (146w) 115 rpm
  • 40 sec @ 70% (70w) 90 rpm
  • 20 sec @ 146% (146w) 110 rpm
  • 10 sec @ 90% (90w) 100 rpm
  • 1 min @ 100% (100w) 105 rpm
  • 20 sec @ 122% (122w) 110 rpm
  • 20 sec @ 210% (210w) 120 rpm
  • 3:5 min @ 50% (50w) 80 rpm