JOLLY 1

• Cycling
• 54mTime
• 61Stress
• 0.82Intensity
• 15Popularity

About this workout

Jolly 1 packs a punch with short, intense intervals that build raw sprinting power and lactate tolerance, perfect for closing gaps in races or powering through tough group rides. This workout is a classic for those looking to develop their anaerobic capacity while keeping the overall session manageable and effective.

Workout structure

• 10 min @ 30-60% (30-60w)
• 2 min @ 48% (48w)
• 5X
  • 30 sec @ 119% (119w)
  • Rest 30 sec @ 66% (66w)
• 1 min @ 134% (134w)
• Rest 1 min @ 55% (55w)
• 4 min @ 101% (101w)
• 5 min @ 55% (55w)
• 5X
  • 30 sec @ 119% (119w)
  • Rest 30 sec @ 66% (66w)
• 1 min @ 134% (134w)
• Rest 1 min @ 55% (55w)
• 4 min @ 101% (101w)
• 5 min @ 55% (55w)
• 10 min @ 55-44% (55-44w)