Bontekoning

• Cycling
• 1h 15mTime
• 111Stress
• 0.94Intensity
• 15Popularity

About this workout

Bontekoning delivers a punishing series of anaerobic intervals that build your sprinting power and lactate tolerance, perfect for closing gaps during intense group rides or race kicks. Use this workout to develop the top-end punch needed for those gnarly moments when the pace heats up.

Workout structure

• 2:30 min @ 50% (50w)
• 2:30 min @ 65% (65w)
• 2:30 min @ 80% (80w)
• 20 sec @ 130% (130w)
• 20 sec @ 40% (40w)
• 30 sec @ 130% (130w)
• 30 sec @ 40% (40w)
• 40 sec @ 130% (130w)
• 40 sec @ 40% (40w)
• 50 sec @ 130% (130w)
• 50 sec @ 40% (40w)
• 1 min @ 130% (130w)
• 3 min @ 45% (45w)
• 6X
  • 50 sec @ 130% (130w)
  • 20 sec @ 40% (40w)
• 50 sec @ 130% (130w)
• 7 min @ 40% (40w)
• 6X
  • 50 sec @ 130% (130w)
  • 20 sec @ 40% (40w)
• 50 sec @ 130% (130w)
• 7 min @ 40% (40w)
• 6X
  • 50 sec @ 130% (130w)
  • 20 sec @ 40% (40w)
• 50 sec @ 130% (130w)
• 7 min @ 40% (40w)
• 6X
  • 50 sec @ 130% (130w)
  • 20 sec @ 40% (40w)
• 50 sec @ 130% (130w)
• 6:30 min @ 40-31% (40-31w)