Anaerobic

Bangarang - 60

Cycling
1h 7mTime
79Stress
0.84Intensity
65Popularity

About this workout

Bangarang is a gnarly anaerobic workout featuring two brutal 20-second sprints at 163% FTP, perfect for building the kick to close gaps during races or group rides. This session is your go-to for developing raw sprinting power and lactate tolerance, ensuring you pack a punch when it counts.

IRammer

Workout structure

Active 10 min @ 52-87% (52-87w)
Active 20 sec @ 163-152% (163-152w)
Active 30 sec @ 79% (79w)
Active 20 sec @ 154-135% (154-135w)
Active 30 sec @ 79% (79w)
Active 20 sec @ 140-125% (140-125w)
Active 30 sec @ 79% (79w)
Active 1 min @ 109% (109w)
Active 10 min @ 63-92% (63-92w)
Active 1 min @ 134% (134w)
Active 10 min @ 63-92% (63-92w)
Active 3 min @ 52% (52w)
Active 20 sec @ 163-151% (163-151w)
Active 30 sec @ 79% (79w)
Active 20 sec @ 153-134% (153-134w)
Active 30 sec @ 79% (79w)
Active 20 sec @ 139-124% (139-124w)
Active 30 sec @ 79% (79w)
Active 1 min @ 108% (108w)
Active 10 min @ 61-89% (61-89w)
Active 1 min @ 136% (136w)
Active 10 min @ 61-89% (61-89w)
Active 5 min @ 57-44% (57-44w)