Russian Steps triple

• Cycling
• 52mTime
• 99Stress
• 1.07Intensity
• 361Popularity

About this workout

Russian Steps triple is a punishing anaerobic workout that builds your kick to close gaps with 30-second efforts at 91% FTP, perfect for those critical moments in races. Incorporate this staple into your training to enhance your raw sprinting power and lactate tolerance, ensuring you’re ready for the toughest competition.

Workout structure

• 2X
  • 5 min @ 65% (65w)
  • 30 sec @ 91% (91w)
• 15 sec @ 150% (150w)
• 45 sec @ 50% (50w)
• 30 sec @ 150% (150w)
• 30 sec @ 50% (50w)
• 45 sec @ 150% (150w)
• 15 sec @ 50% (50w)
• 1 min @ 150% (150w)
• 1 min @ 50% (50w)
• 45 sec @ 150% (150w)
• 15 sec @ 50% (50w)
• 30 sec @ 150% (150w)
• 30 sec @ 50% (50w)
• 15 sec @ 150% (150w)
• 5:45 min @ 50% (50w)
• 15 sec @ 150% (150w)
• 45 sec @ 50% (50w)
• 30 sec @ 150% (150w)
• 30 sec @ 50% (50w)
• 45 sec @ 150% (150w)
• 15 sec @ 50% (50w)
• 1 min @ 150% (150w)
• 1 min @ 50% (50w)
• 45 sec @ 150% (150w)
• 15 sec @ 50% (50w)
• 30 sec @ 150% (150w)
• 30 sec @ 50% (50w)
• 15 sec @ 150% (150w)
• 5:45 min @ 50% (50w)
• 15 sec @ 150% (150w)
• 45 sec @ 50% (50w)
• 30 sec @ 150% (150w)
• 30 sec @ 50% (50w)
• 45 sec @ 150% (150w)
• 15 sec @ 50% (50w)
• 1 min @ 150% (150w)
• 1 min @ 50% (50w)
• 45 sec @ 150% (150w)
• 15 sec @ 50% (50w)
• 30 sec @ 150% (150w)
• 30 sec @ 50% (50w)
• 15 sec @ 150% (150w)
• 7:45 min @ 50% (50w)