Kerfuffle 180 + Sprints

• Cycling
• 3h 0mTime
• 183Stress
• 0.78Intensity
• 30Popularity

About this workout

This session combines solid tempo work with a sprinkle of intensity through short, rolling sprints, perfect for simulating the demands of hill sprints or tactical bursts during a group ride. It's a great way to build aerobic durability while sharpening your sprinting skills for race day.

Workout structure

• Warm-Up 7 min @ 40% (40w)
• Warm-Up 3 min @ 60% (60w)
• 3 min @ 74% (74w)
• 2 min @ 64% (64w)
• 13 min @ 72% (72w)
• 13 min @ 89% (89w)
• 13 min @ 80% (80w)
• 5 sec @ 100% (100w)
• 15 sec @ 150% (150w)
• 12 min @ 72% (72w)
• 3 min @ 74% (74w)
• 2 min @ 64% (64w)
• 13 min @ 72% (72w)
• 5 sec @ 100% (100w)
• 15 sec @ 150% (150w)
• 13 min @ 89% (89w)
• 13 min @ 80% (80w)
• 5 sec @ 100% (100w)
• 15 sec @ 150% (150w)
• 3 min @ 74% (74w)
• 2 min @ 64% (64w)
• 13 min @ 72% (72w)
• 13 min @ 89% (89w)
• 5 sec @ 100% (100w)
• 15 sec @ 150% (150w)
• 13 min @ 80% (80w)
• 3 min @ 74% (74w)
• 2 min @ 64% (64w)
• 13 min @ 72% (72w)
• 5 sec @ 100% (100w)
• 15 sec @ 150% (150w)
• 1:21 min @ 50% (50w)
• Cooldown 5 min @ 40% (40w)