Anaerobic

Hard Starts

  • Cycling
  • 42mTime
  • 47Stress
  • 0.82Intensity
  • 16Popularity

About this workout

Hard Starts are designed to build your raw sprinting power and lactate tolerance with extended efforts at near maximum intensity. Perfect for closing gaps in a race or powering through tough group ride moments, this workout hones your top-end punch for those critical surges.

Steve UCY

Workout structure

  • Warm-Up 5 min @ 40-75% (40-75w)
  • 2X
    • Active 10 sec @ 149% (149w) 110 rpm
    • Active 50 sec @ 65% (65w) 85 rpm
  • Active 3 min @ 50% (50w) 85 rpm
  • 2X
    • Active 30 sec @ 125% (125w) 105 rpm
    • Active 6:30 min @ 90% (90w) 90 rpm
    • Active 3 min @ 65% (65w) 90 rpm
  • Active 30 sec @ 125% (125w) 105 rpm
  • Active 6:30 min @ 90% (90w) 90 rpm
  • Cooldown 5 min @ 65-40% (65-40w)