Ham sandwich

• Cycling
• 1h 2mTime
• 76Stress
• 0.86Intensity
• 420Popularity

About this workout

The Ham Sandwich workout serves up a gnarly anaerobic main set with 2 sets of 4×2-minute efforts that build your sprinting power and lactate tolerance. Perfect for closing gaps in a group ride or adding a top-end punch for those race kicks, this session will leave you feeling both worked and rewarded.

Workout structure

• 10 min @ 40-75% (40-75w)
• 30 sec @ 80% (80w) 95 rpm
• 30 sec @ 95% (95w) 95 rpm
• 30 sec @ 80% (80w) 85 rpm
• 30 sec @ 105% (105w) 105 rpm
• 30 sec @ 80% (80w) 85 rpm
• 30 sec @ 110% (110w) 110 rpm
• 2 min @ 50% (50w) 85 rpm
• 30 sec @ 50-88% (50-88w)
• 4X
  • Rest 2 min @ 88% (88w)
  • Rest 30 sec @ 110% (110w)
• 30 sec @ 88-50% (88-50w)
• 2:30 min @ 50% (50w) 85 rpm
• 5X
  • 30 sec @ 130% (130w)
  • Rest 30 sec @ 50% (50w)
• 2 min @ 50% (50w) 85 rpm
• 5X
  • 30 sec @ 130% (130w)
  • Rest 30 sec @ 50% (50w)
• 2 min @ 50% (50w) 85 rpm
• 5X
  • 30 sec @ 130% (130w)
  • Rest 30 sec @ 50% (50w)
• 2 min @ 50% (50w)
• Rest 30 sec @ 50-88% (50-88w)
• 4X
  • Rest 2 min @ 88% (88w)
  • Rest 30 sec @ 110% (110w)
• 2 min @ 50-25% (50-25w)