Climbing into sprints

• Cycling
• 53mTime
• 55Stress
• 0.79Intensity
• 40Popularity

About this workout

This workout focuses on 30-second anaerobic sprints that will boost your raw sprinting power and lactate tolerance, perfect for those hill sprints or rolling sprints when you need to close gaps in a race. Incorporate this brutal session to build the top-end punch required for competitive efforts and breakaways.

Workout structure

• 1:15 min @ 50% (50w)
• 1:15 min @ 59% (59w)
• 1:15 min @ 66% (66w)
• 1:15 min @ 75% (75w)
• 5X
  • 30 sec @ 65% (65w) 85 rpm
  • 30 sec @ 80% (80w) 95 rpm
• 3 min @ 55% (55w)
• 5 min @ 81% (81w) 75 rpm
• 2X
  • 15 sec @ 200% (200w)
  • 1:45 min @ 65% (65w)
• 3 min @ 56% (56w)
• 5 min @ 81% (81w) 75 rpm
• 2X
  • 15 sec @ 200% (200w)
  • 1:45 min @ 65% (65w)
• 3 min @ 55% (55w)
• 5 min @ 81% (81w) 75 rpm
• 2X
  • 15 sec @ 200% (200w)
  • 1:45 min @ 65% (65w)
• 2:20 min @ 65% (65w)
• 2:20 min @ 58% (58w)
• 2:20 min @ 50% (50w)