Anaerobic

Criterium - 46min

Cycling
46mTime
48Stress
0.79Intensity
60Popularity

About this workout

This workout features short, intense bursts of effort designed to boost your sprinting power and lactate tolerance, perfect for those explosive moments in a criterium or chasing down breakaways. It's a brutal but effective way to build the kick needed to close gaps and dominate in high-stakes races.

Vic_E

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)