Excavator

• Cycling
• 1h 17mTime
• 96Stress
• 0.86Intensity
• 170Popularity

About this workout

Excavator is a brutal anaerobic workout that builds the kick to close gaps and enhances your raw sprinting power. Perfect for those finishing sprints in a race or sharpening your edge for a competitive group ride, this session will leave your lungs screaming.

Workout structure

• 6:30 min @ 50% (50w)
• 4 min @ 65% (65w)
• 3 min @ 75% (75w)
• 2 min @ 85% (85w)
• 1 min @ 92% (92w)
• 10 sec @ 165% (165w)
• 1:20 min @ 50% (50w)
• 10 sec @ 140% (140w)
• 1:20 min @ 50% (50w)
• 1 min @ 95% (95w)
• 8 sec @ 40% (40w)
• 54 sec @ 100% (100w)
• 12 sec @ 40% (40w)
• 48 sec @ 110% (110w)
• 18 sec @ 40% (40w)
• 42 sec @ 120% (120w)
• 24 sec @ 40% (40w)
• 36 sec @ 130% (130w)
• 30 sec @ 40% (40w)
• 30 sec @ 140% (140w)
• 36 sec @ 40% (40w)
• 26 sec @ 148% (148w)
• 42 sec @ 40% (40w)
• 21 sec @ 160% (160w)
• 48 sec @ 40% (40w)
• 15 sec @ 180% (180w)
• 54 sec @ 40% (40w)
• 12 sec @ 193% (193w)
• 2X
  • 57 sec @ 40% (40w)
  • 12 sec @ 274% (274w)
• 54 sec @ 40% (40w)
• 12 sec @ 193% (193w)
• 48 sec @ 40% (40w)
• 15 sec @ 180% (180w)
• 42 sec @ 40% (40w)
• 21 sec @ 160% (160w)
• 36 sec @ 40% (40w)
• 26 sec @ 148% (148w)
• 30 sec @ 40% (40w)
• 30 sec @ 140% (140w)
• 24 sec @ 40% (40w)
• 36 sec @ 130% (130w)
• 18 sec @ 40% (40w)
• 42 sec @ 120% (120w)
• 12 sec @ 40% (40w)
• 48 sec @ 110% (110w)
• 10 sec @ 40% (40w)
• 54 sec @ 100% (100w)
• 8 sec @ 40% (40w)
• 1 min @ 95% (95w)
• 10 sec @ 40% (40w)
• 1 min @ 95% (95w)
• 5 min @ 40% (40w)
• 10 sec @ 274% (274w)
• 57 sec @ 40% (40w)
• 12 sec @ 193% (193w)
• 54 sec @ 40% (40w)
• 12 sec @ 180% (180w)
• 48 sec @ 40% (40w)
• 15 sec @ 160% (160w)
• 42 sec @ 40% (40w)
• 21 sec @ 148% (148w)
• 36 sec @ 40% (40w)
• 26 sec @ 140% (140w)
• 30 sec @ 40% (40w)
• 30 sec @ 130% (130w)
• 24 sec @ 40% (40w)
• 36 sec @ 120% (120w)
• 18 sec @ 40% (40w)
• 42 sec @ 110% (110w)
• 12 sec @ 40% (40w)
• 48 sec @ 100% (100w)
• 8 sec @ 40% (40w)
• 54 sec @ 95% (95w)
• 8 sec @ 40% (40w)
• 54 sec @ 90% (90w)
• 1 min @ 40% (40w)
• 1 min @ 95% (95w)
• 8 sec @ 40% (40w)
• 54 sec @ 100% (100w)
• 12 sec @ 40% (40w)
• 48 sec @ 110% (110w)
• 18 sec @ 40% (40w)
• 42 sec @ 120% (120w)
• 24 sec @ 40% (40w)
• 36 sec @ 130% (130w)
• 30 sec @ 40% (40w)
• 30 sec @ 140% (140w)
• 36 sec @ 40% (40w)
• 26 sec @ 148% (148w)
• 42 sec @ 40% (40w)
• 21 sec @ 160% (160w)
• 48 sec @ 40% (40w)
• 15 sec @ 180% (180w)
• 54 sec @ 40% (40w)
• 11 sec @ 193% (193w)
• 57 sec @ 40% (40w)
• 9 sec @ 274% (274w)
• 5 min @ 40% (40w)