Endurance with 30sec Surges

• Cycling
• 54mTime
• 49Stress
• 0.74Intensity
• 71Popularity

About this workout

This workout features short, powerful 30-second surges that build your kick for closing gaps and enhancing your raw sprinting power, interspersed with solid recovery intervals to keep you fresh. Perfect for sharpening your race-day punch or boosting your performance in breakaways.

Workout structure

• 1:15 min @ 45% (45w)
• 1:15 min @ 56% (56w)
• 1:15 min @ 64% (64w)
• 1:15 min @ 75% (75w)
• 5X
  • 30 sec @ 65% (65w)
  • 30 sec @ 89% (89w)
• 2 min @ 50% (50w)
• 2:30 min @ 76% (76w)
• 2:30 min @ 89% (89w)
• 2 min @ 50% (50w)
• 6X
  • 30 sec @ 126% (126w)
  • 4:30 min @ 65% (65w)
• 5 min @ 50% (50w)