Anaerobic

Circus

  • Cycling
  • 1hTime
  • 79Stress
  • 0.89Intensity
  • 131Popularity

About this workout

Get ready for a brutal kick with Circus, featuring 30 all-out 15-second efforts designed to build your raw sprinting power and lactate tolerance. This workout is perfect for closing gaps in a race or powering through those crucial breakaways when the pace heats up.

Nickname1994

Workout structure

  • Active 10 min @ 25-75% (25-75w)
  • Active 30 sec @ 95% (95w) 95 rpm
  • Active 30 sec @ 50% (50w) 85 rpm
  • Active 30 sec @ 105% (105w) 105 rpm
  • Active 30 sec @ 50% (50w) 85 rpm
  • Active 30 sec @ 115% (115w) 115 rpm
  • Active 30 sec @ 50% (50w) 85 rpm
  • Active 2 min @ 50% (50w) 85 rpm
  • Active 15 sec @ 200% (200w) 100 rpm
  • 18X
    • Rest 15 sec @ 50% (50w) 90 rpm
    • Active 15 sec @ 150% (150w) 100 rpm
  • Rest 15 sec @ 50% (50w) 90 rpm
  • Active 15 sec @ 200% (200w) 100 rpm
  • Rest 15 sec @ 50% (50w) 90 rpm
  • Active 5 min @ 50% (50w) 90 rpm
  • 4X
    • Active 15 sec @ 180% (180w) 100 rpm
    • Rest 15 sec @ 50% (50w) 90 rpm
  • 6X
    • Active 15 sec @ 160% (160w) 100 rpm
    • Rest 15 sec @ 50% (50w) 90 rpm
  • 6X
    • Active 15 sec @ 140% (140w) 100 rpm
    • Rest 15 sec @ 50% (50w) 90 rpm
  • 4X
    • Active 15 sec @ 120% (120w) 100 rpm
    • Rest 15 sec @ 50% (50w) 90 rpm
  • Active 5 min @ 50% (50w) 90 rpm
  • 2X
    • Active 15 sec @ 200% (200w) 100 rpm
    • Rest 15 sec @ 50% (50w) 90 rpm
  • 2X
    • Active 15 sec @ 120% (120w) 100 rpm
    • Rest 15 sec @ 50% (50w) 90 rpm
  • 6X
    • Active 15 sec @ 150% (150w) 100 rpm
    • Rest 15 sec @ 50% (50w) 90 rpm
  • 2X
    • Active 15 sec @ 120% (120w) 100 rpm
    • Rest 15 sec @ 50% (50w) 90 rpm
  • 2X
    • Active 15 sec @ 200% (200w) 100 rpm
    • Rest 15 sec @ 50% (50w) 90 rpm
  • 6X
    • Active 15 sec @ 150% (150w) 100 rpm
    • Rest 15 sec @ 50% (50w) 90 rpm
  • Active 5 min @ 50-25% (50-25w)