Anaerobic

IURI 7

  • Cycling
  • 58mTime
  • 57Stress
  • 0.77Intensity
  • 17Popularity

About this workout

The IURI 7 workout focuses on building that all-important kick to close gaps with two hard efforts at 90% FTP, complemented by recoveries to keep the effort manageable. This session is perfect for sharpening your raw sprinting power and lactate tolerance, ideal for those looking to punch through in group rides or races.

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Workout structure

  • 2 min @ 45% (45w) 90 rpm
  • 2 min @ 50% (50w) 90 rpm
  • 2 min @ 55% (55w) 95 rpm
  • 2 min @ 60% (60w) 95 rpm
  • 2 min @ 65% (65w) 95 rpm
  • 2 min @ 70% (70w) 100 rpm
  • 2 min @ 75% (75w) 90 rpm
  • 1 min @ 70% (70w) 100 rpm
  • 1 min @ 80% (80w) 70 rpm
  • 1 min @ 70% (70w) 95 rpm
  • 1 min @ 83% (83w) 80 rpm
  • 2 min @ 50% (50w) 90 rpm
  • 1 min @ 100% (100w) 95 rpm
  • 1 min @ 60% (60w) 85 rpm
  • 1 min @ 105% (105w) 95 rpm
  • 1 min @ 60% (60w) 85 rpm
  • 1 min @ 110% (110w) 95 rpm
  • 1 min @ 60% (60w) 85 rpm
  • 1 min @ 115% (115w) 95 rpm
  • 1 min @ 60% (60w) 85 rpm
  • 5 min @ 90% (90w) 90 rpm
  • 3 min @ 60% (60w) 85 rpm
  • 30 sec @ 118% (118w) 95 rpm
  • 1 min @ 50% (50w) 85 rpm
  • 30 sec @ 121% (121w) 95 rpm
  • 1 min @ 50% (50w) 85 rpm
  • 30 sec @ 124% (124w) 95 rpm
  • 1 min @ 50% (50w) 85 rpm
  • 30 sec @ 127% (127w) 95 rpm
  • 1 min @ 50% (50w) 85 rpm
  • 5 min @ 90% (90w) 90 rpm
  • 2 min @ 65% (65w) 85 rpm
  • 4 min @ 60% (60w) 105 rpm
  • 3 min @ 55% (55w) 90 rpm
  • 2 min @ 50% (50w) 85 rpm