Anaerobic

Keeler Needle plus1

  • Cycling
  • 1hTime
  • 75Stress
  • 0.87Intensity
  • 232Popularity

About this workout

Keeler Needle plus1 is a gritty, steady anaerobic session that hones your kick for closing gaps and developing raw sprinting power. This workout is perfect for sharpening your top-end punch before races or those hard group ride efforts.

paul_rides

Workout structure

  • 4 min @ 55% (55w)
  • 2 min @ 75% (75w)
  • 2 min @ 95% (95w)
  • 2 min @ 115% (115w)
  • 3 min @ 40% (40w)
  • 2 min @ 40-130% (40-130w)
  • 3X
    • 30 sec @ 70% (70w)
    • 1:30 min @ 70-130% (70-130w)
  • 2 min @ 40% (40w)
  • 3 min @ 39-140% (39-140w)
  • 2X
    • 2 min @ 50% (50w)
    • 3 min @ 50-140% (50-140w)
  • 2 min @ 40% (40w)
  • 1 min @ 40-150% (40-150w)
  • 4X
    • 1 min @ 60% (60w)
    • 1 min @ 60-150% (60-150w)
  • 1 min @ 61% (61w)
  • 1 min @ 60-150% (60-150w)
  • 3 min @ 40% (40w)
  • 5 min @ 40-130% (40-130w)
  • 3 min @ 40-25% (40-25w)