Anaerobic

Keeler Needle -5

  • Cycling
  • 30mTime
  • 37Stress
  • 0.86Intensity
  • 41Popularity

About this workout

The Keeler Needle -5 workout is a steady anaerobic session designed to build your kick for closing gaps and developing raw sprinting power. Perfect for sharpening your top-end punch before a race or group ride, this session includes intervals that mimic those intense surges during breakaways.

SooMK

Workout structure

  • 2 min @ 50% (50w)
  • 3 min @ 50-115% (50-115w)
  • 2 min @ 40% (40w)
  • 3 min @ 40-140% (40-140w)
  • 2X
    • 1 min @ 50% (50w)
    • 3 min @ 50-140% (50-140w)
  • 2 min @ 40% (40w)
  • 1 min @ 40-150% (40-150w)
  • 2X
    • 1 min @ 50% (50w)
    • 1 min @ 50-150% (50-150w)
  • 1 min @ 40% (40w)
  • 3 min @ 40-130% (40-130w)
  • 1 min @ 40-30% (40-30w)