Anaerobic

EPOC

  • Cycling
  • 47mTime
  • 57Stress
  • 0.85Intensity
  • 55Popularity

About this workout

EPOC is a brutal anaerobic workout designed to build your kick for closing gaps and enhance your raw sprinting power. Perfect for race day when you need that top-end punch to respond to attacks or breakaways.

wicahyanto

Workout structure

  • 19 sec @ 24% (24w)
  • 19 sec @ 31% (31w)
  • 19 sec @ 35% (35w)
  • 19 sec @ 40% (40w)
  • 19 sec @ 44% (44w)
  • 19 sec @ 48% (48w)
  • 19 sec @ 53% (53w)
  • 19 sec @ 57% (57w)
  • 19 sec @ 62% (62w)
  • 19 sec @ 66% (66w)
  • 19 sec @ 71% (71w)
  • 19 sec @ 75% (75w)
  • 19 sec @ 79% (79w)
  • 19 sec @ 84% (84w)
  • 19 sec @ 88% (88w)
  • 15 sec @ 95% (95w)
  • 6 sec @ 150% (150w)
  • 54 sec @ 76% (76w)
  • 6 sec @ 150% (150w)
  • 1:54 min @ 76% (76w)
  • 15 sec @ 150% (150w)
  • 3:45 min @ 75% (75w)
  • 30 sec @ 150% (150w)
  • 5:30 min @ 76% (76w)
  • 12X
    • 6 sec @ 150% (150w)
    • 14 sec @ 75% (75w)
  • 6 min @ 75% (75w)
  • 4X
    • 15 sec @ 150% (150w)
    • 45 sec @ 75% (75w)
  • 6 min @ 75% (75w)
  • 2X
    • 30 sec @ 150% (150w)
    • 1:30 min @ 75% (75w)
  • 27 sec @ 75% (75w)
  • 27 sec @ 68% (68w)
  • 27 sec @ 64% (64w)
  • 27 sec @ 59% (59w)
  • 27 sec @ 55% (55w)
  • 27 sec @ 50% (50w)
  • 27 sec @ 45% (45w)
  • 27 sec @ 41% (41w)
  • 27 sec @ 36% (36w)
  • 27 sec @ 32% (32w)
  • 30 sec @ 25% (25w)