anaerobic

Base with Kicks

  • Cycling
  • 1hTime
  • 58Stress
  • 0.76Intensity
  • 115Popularity

About this workout

This workout features short, sharp efforts that build raw sprinting power and lactate tolerance, perfect for those crucial moments when you need to close gaps or launch a breakaway. Incorporate this into your routine to develop that top-end punch for race day.

Fipsy

Workout structure

  • 4 min @ 50-75% (50-75w)
  • 1 min @ 85% (85w)
  • 1 min @ 95% (95w)
  • 30 sec @ 120% (120w)
  • 3 min @ 60% (60w)
  • 2 min @ 70% (70w)
  • 1 min @ 80% (80w)
  • 2 min @ 65% (65w)
  • 2 min @ 75% (75w)
  • 3 min @ 70% (70w)
  • 30 sec @ 125% (125w)
  • 1 min @ 65% (65w)
  • 30 sec @ 125% (125w)
  • 4 min @ 45% (45w)
  • 2 min @ 70% (70w)
  • 1 min @ 80% (80w)
  • 2 min @ 65% (65w)
  • 2 min @ 75% (75w)
  • 3 min @ 70% (70w)
  • 30 sec @ 125% (125w)
  • 1 min @ 65% (65w)
  • 30 sec @ 125% (125w)
  • 4 min @ 45% (45w)
  • 2 min @ 70% (70w)
  • 1 min @ 80% (80w)
  • 2 min @ 65% (65w)
  • 2 min @ 75% (75w)
  • 3 min @ 70% (70w)
  • 30 sec @ 125% (125w)
  • 1 min @ 65% (65w)
  • 30 sec @ 125% (125w)
  • 1 min @ 45% (45w)
  • 1 min @ 55% (55w)
  • 30 sec @ 100% (100w)
  • 4 min @ 65-40% (65-40w)