JOIN Cycling - 5 min strength + sprints

4 x 5 minute strength intervals. Keep your cadence around 60 rpm. Stay seated and remain your upper body as still as possible. After the strength sets you pedal at in the endurance zone for 45 minutes. You finish the workout with five 10 second all-out sprints. Remain seated during the sprints as well.

Author: Juppehup
Sport: bike
Duration: 120 min
Dominant zone: Anaerobic
Intensity: 0.77
Created: 2020-12-12T09:11:24.874Z
Updated: 2026-04-22T10:44:58.893Z

Structure

Active 15 min @ 70% (70w)
4X
- Active 5 min @ 95% (95w)
- Active 5 min @ 65% (65w)
Active 45 min @ 70% (70w)
5X
- Active 10 sec @ 180% (180w)
- Active 50 sec @ 65% (65w)
Active 15 min @ 70% (70w)