Anaerobic

Lion Rock

  • Cycling
  • 1h 30mTime
  • 103Stress
  • 0.83Intensity
  • 265Popularity

About this workout

Lion Rock delivers a punishing anaerobic workout with sustained efforts that build your kick for closing gaps and raw sprinting power. Perfect for sharpening your top-end punch ahead of race day or group ride sprints.

shelkov

Workout structure

  • Active 2:30 min @ 50% (50w)
  • Active 2:30 min @ 70% (70w)
  • Active 3 min @ 90% (90w)
  • Active 2 min @ 40% (40w)
  • Active 6 sec @ 130% (130w)
  • Active 18 sec @ 40% (40w)
  • Active 6 sec @ 140% (140w)
  • Active 18 sec @ 40% (40w)
  • Active 6 sec @ 150% (150w)
  • Active 4:6 min @ 40% (40w)
  • 2X
    • Active 15 sec @ 150% (150w)
    • Active 45 sec @ 85-95% (85-95w)
    • Active 4 min @ 95% (95w)
    • Active 1 min @ 40% (40w)
  • Active 15 sec @ 150% (150w)
  • Active 45 sec @ 85-95% (85-95w)
  • Active 3:30 min @ 95% (95w)
  • Active 30 sec @ 95-139% (95-139w)
  • Active 10 min @ 40% (40w)
  • 2X
    • Active 15 sec @ 150% (150w)
    • Active 45 sec @ 85-95% (85-95w)
    • Active 4 min @ 95% (95w)
    • Active 1 min @ 40% (40w)
  • Active 15 sec @ 150% (150w)
  • Active 45 sec @ 85-95% (85-95w)
  • Active 3:30 min @ 95% (95w)
  • Active 30 sec @ 95-139% (95-139w)
  • Active 10 min @ 40% (40w)
  • 2X
    • Active 15 sec @ 150% (150w)
    • Active 45 sec @ 85-95% (85-95w)
    • Active 4 min @ 95% (95w)
    • Active 1 min @ 40% (40w)
  • Active 15 sec @ 150% (150w)
  • Active 45 sec @ 85-95% (85-95w)
  • Active 3:30 min @ 95% (95w)
  • Active 30 sec @ 95-139% (95-139w)
  • Active 4 min @ 40-30% (40-30w)