Kerfuffle 105 + Sprints - ENDURANCE

• Cycling
• 1h 45mTime
• 77Stress
• 0.66Intensity
• 15Popularity

About this workout

Kerfuffle 105 + Sprints combines endurance riding with short bursts of anaerobic effort, perfect for developing raw sprinting power during rolling sprints or hill sprints. This workout is essential for building the kick needed to close gaps in races or group rides without overwhelming fatigue.

Workout structure

• Warm-Up 7 min @ 40% (40w)
• Warm-Up 3 min @ 60% (60w)
• 3 min @ 63% (63w)
• 2 min @ 53% (53w)
• 13 min @ 61% (61w)
• 13 min @ 72% (72w)
• 5 sec @ 100% (100w)
• 15 sec @ 150% (150w)
• 13 min @ 67% (67w)
• 5 sec @ 100% (100w)
• 15 sec @ 150% (150w)
• 12 min @ 61% (61w)
• 5 sec @ 100% (100w)
• 15 sec @ 150% (150w)
• 3 min @ 63% (63w)
• 2 min @ 53% (53w)
• 13 min @ 61% (61w)
• 5 sec @ 100% (100w)
• 15 sec @ 150% (150w)
• 13 min @ 72% (72w)
• 5 sec @ 100% (100w)
• 15 sec @ 150% (150w)
• 1:21 min @ 50% (50w)
• Cooldown 5 min @ 40% (40w)