Criterium

• Cycling
• 1hTime
• 66Stress
• 0.81Intensity
• 3,749Popularity

About this workout

This brutal anaerobic workout is designed to build your sprinting power and lactate tolerance, perfect for closing gaps and making those critical race kicks in a criterium. Incorporate it into your training to develop the top-end punch needed for aggressive racing and breakaways.

Workout structure

• Warmup 5 min @ 50% (50w) 80 rpm
• Warmup sprint 30 sec @ 110% (110w) 100 rpm
• Sprint recovery 2:30 min @ 60% (60w) 85 rpm
• Warmup sprint 30 sec @ 130% (130w) 100 rpm
• 5:30 min @ 50% (50w)
• 45 sec @ 100% (100w)
• 15 sec @ 115% (115w)
• 45 sec @ 100% (100w)
• 15 sec @ 130% (130w)
• 45 sec @ 100% (100w)
• 15 sec @ 150% (150w)
• 5 min @ 40% (40w)
• 45 sec @ 100% (100w)
• 15 sec @ 115% (115w)
• 45 sec @ 100% (100w)
• 15 sec @ 130% (130w)
• 45 sec @ 100% (100w)
• 15 sec @ 150% (150w)
• 5 min @ 40% (40w)
• 45 sec @ 100% (100w)
• 15 sec @ 115% (115w)
• 45 sec @ 100% (100w)
• 15 sec @ 130% (130w)
• 45 sec @ 100% (100w)
• 15 sec @ 150% (150w)
• 5 min @ 40% (40w)
• 45 sec @ 100% (100w)
• 15 sec @ 115% (115w)
• 45 sec @ 100% (100w)
• 15 sec @ 130% (130w)
• 45 sec @ 100% (100w)
• 15 sec @ 150% (150w)
• 5 min @ 40% (40w)
• 45 sec @ 100% (100w)
• 15 sec @ 115% (115w)
• 45 sec @ 100% (100w)
• 15 sec @ 130% (130w)
• 45 sec @ 100% (100w)
• 15 sec @ 150% (150w)
• 5 min @ 40% (40w)
• 45 sec @ 100% (100w)
• 15 sec @ 115% (115w)
• 45 sec @ 100% (100w)
• 15 sec @ 130% (130w)
• 45 sec @ 100% (100w)
• 15 sec @ 150% (150w)
• 3 min @ 40% (40w)