Burn It Out

• Cycling
• 30mTime
• 44Stress
• 0.94Intensity
• 41Popularity

About this workout

This steady anaerobic session pushes your limits, building the kick to close gaps and enhancing your raw sprinting power. Ideal for sharpening your top-end punch before race day or honing your ability to respond to breakaway moves in group rides.

Workout structure

• 1:25 min @ 50% (50w) 40 rpm
• Rest 15 sec @ 35% (35w) 35 rpm
• 2:30 min @ 70% (70w) 44 rpm
• Rest 20 sec @ 35% (35w) 30 rpm
• 30 sec @ 100% (100w) 50 rpm
• Rest 15 sec @ 50% (50w) 30 rpm
• 45 sec @ 110% (110w) 50 rpm
• Rest 20 sec @ 40% (40w) 30 rpm
• 6 min @ 70% (70w) 45 rpm
• Rest 15 sec @ 40% (40w) 30 rpm
• 3 min @ 100% (100w) 45 rpm
• Rest 20 sec @ 35% (35w) 30 rpm
• 2 min @ 140% (140w) 50 rpm
• Rest 20 sec @ 35% (35w) 30 rpm
• 5 min @ 110% (110w) 45 rpm
• Rest 30 sec @ 40% (40w) 30 rpm
• 5 min @ 80% (80w) 50 rpm
• Rest 30 sec @ 40% (40w) 30 rpm
• 30 sec @ 140% (140w) 50 rpm
• Rest 15 sec @ 30% (30w) 30 rpm