Hit (3x 30sec 310 W 30sec P, 3x 40sec 270 W 20sec P, 2x 50sec 250W 10sec P, 2 x 60sec 240 W 60sec P)

• Cycling
• 1h 13mTime
• 95Stress
• 0.88Intensity
• 20Popularity

About this workout

This workout features a punishing main set of intervals that will boost your kick for closing gaps and enhance your raw sprinting power, perfect for those race-day moments when you need to outpace competitors. It's a classic choice for cyclists looking to build lactate tolerance and top-end punch, making it ideal for sprint finishes or breakaway attempts.

Workout structure

• 5 min @ 32% (32w)
• 2X
  • 30 sec @ 68% (68w)
  • 30 sec @ 41% (41w)
  • 30 sec @ 86% (86w)
  • 30 sec @ 41% (41w)
• 3 min @ 32% (32w)
• 3X
  • 30 sec @ 140% (140w)
  • 30 sec @ 41% (41w)
• 3X
  • 40 sec @ 122% (122w)
  • 20 sec @ 41% (41w)
• 2X
  • 50 sec @ 113% (113w)
  • 10 sec @ 41% (41w)
• 1 min @ 108% (108w)
• 1 min @ 41% (41w)
• 1 min @ 108% (108w)
• 2 min @ 41% (41w)
• 1 min @ 108% (108w)
• 1 min @ 41% (41w)
• 1 min @ 108% (108w)
• 2X
  • 10 sec @ 41% (41w)
  • 50 sec @ 113% (113w)
• 3X
  • 20 sec @ 41% (41w)
  • 40 sec @ 122% (122w)
• 3X
  • 30 sec @ 41% (41w)
  • 30 sec @ 140% (140w)
• 3 min @ 41% (41w)
• 3X
  • 30 sec @ 140% (140w)
  • 30 sec @ 41% (41w)
• 3X
  • 40 sec @ 122% (122w)
  • 20 sec @ 41% (41w)
• 2X
  • 50 sec @ 113% (113w)
  • 10 sec @ 41% (41w)
• 1 min @ 108% (108w)
• 1 min @ 41% (41w)
• 1 min @ 108% (108w)
• 2 min @ 41% (41w)
• 1 min @ 108% (108w)
• 1 min @ 41% (41w)
• 1 min @ 108% (108w)
• 2X
  • 10 sec @ 41% (41w)
  • 50 sec @ 113% (113w)
• 3X
  • 20 sec @ 41% (41w)
  • 40 sec @ 122% (122w)
• 3X
  • 30 sec @ 41% (41w)
  • 30 sec @ 140% (140w)
• 10 min @ 41% (41w)