Anaerobic

Koppenberg Race Simulation

  • Cycling
  • 1hTime
  • 70Stress
  • 0.84Intensity
  • 235Popularity

About this workout

This workout features short, intense bursts of effort that build your kick to close gaps and boost your raw sprinting power, perfect for race day scenarios when you need to respond to attacks. Incorporate it into your training to develop lactate tolerance and top-end punch for those gnarly moments in races.

jeffwink

Workout structure

  • Warm-Up 9:55 min @ 25-68% (25-68w)
  • Active 4 min @ 92% (92w)
  • Active 2 min @ 76% (76w)
  • Active 35 sec @ 157% (157w)
  • Active 1 min @ 90% (90w)
  • Active 2:30 min @ 60% (60w)
  • 2X
    • Active 30 sec @ 110% (110w)
    • Rest 45 sec @ 50% (50w)
  • Active 2 min @ 50% (50w)
  • Active 2 min @ 102% (102w)
  • Active 2 min @ 61% (61w)
  • Active 45 sec @ 152% (152w)
  • Active 3:15 min @ 71% (71w)
  • Active 45 sec @ 50% (50w)
  • Active 20 sec @ 105% (105w)
  • Active 2 min @ 76% (76w)
  • Active 2:30 min @ 50% (50w)
  • Active 2:30 min @ 90% (90w)
  • Active 30 sec @ 105% (105w)
  • Active 2 min @ 85% (85w)
  • Active 40 sec @ 150% (150w)
  • Active 1:45 min @ 100% (100w)
  • Active 2 min @ 61% (61w)
  • Active 1:45 min @ 90% (90w)
  • Active 30 sec @ 124% (124w)
  • Active 2:30 min @ 90% (90w)
  • Active 30 sec @ 107% (107w)
  • Cooldown 7:15 min @ 60-25% (60-25w)