De Bock Lactate protocol - No warmup

• Cycling
• 51mTime
• 83Stress
• 0.99Intensity
• 20Popularity

About this workout

This steady anaerobic session, inspired by the Rønnestad protocol, builds your raw sprinting power and lactate tolerance, perfect for closing gaps during a group ride or launching a decisive attack in a race. It's a punishing yet effective workout to supercharge your top-end punch without the need for a warmup.

Workout structure

• 3 min @ 50% (50w)
• Cooldown 3 min @ 55% (55w)
• 3 min @ 60% (60w)
• 3 min @ 65% (65w)
• 3 min @ 70% (70w)
• 3 min @ 75% (75w)
• 3 min @ 80% (80w)
• 3 min @ 85% (85w)
• 3 min @ 90% (90w)
• 3 min @ 95% (95w)
• 3 min @ 100% (100w)
• 3 min @ 105% (105w)
• 3 min @ 110% (110w)
• 3 min @ 115% (115w)
• 3 min @ 120% (120w)
• 3 min @ 125% (125w)
• 3 min @ 130% (130w)