Anaerobic

Jonathans short mix

  • Cycling
  • 30mTime
  • 43Stress
  • 0.91Intensity
  • 305Popularity

About this workout

This gnarly short mix features 3×80 seconds of full gas efforts, perfect for building that explosive kick to close gaps or launch breakaways. Ideal for those looking to boost raw sprinting power and lactate tolerance, it fits seamlessly into your training week alongside Emily's short mix or other SST sessions.

jonathancolledge

Workout structure

  • 5 min @ 65-81% (65-81w)
  • 20 sec @ 144% (144w)
  • 10 sec @ 50% (50w)
  • 20 sec @ 144% (144w)
  • 10 sec @ 50% (50w)
  • 20 sec @ 144% (144w)
  • 10 sec @ 50% (50w)
  • 20 sec @ 144% (144w)
  • 3X
    • 1:20 min @ 90% (90w)
    • 1 min @ 80% (80w)
  • 5 min @ 90% (90w)
  • 1 min @ 125% (125w)
  • 5 min @ 85% (85w)
  • 5 min @ 96% (96w)
  • 1:10 min @ 86-81% (86-81w)