Anaerobic

MËRÄ - The van Baarle (full)

  • Cycling
  • 2h 30mTime
  • 113Stress
  • 0.67Intensity
  • 40Popularity

About this workout

Push your limits with the MËRÄ - The van Baarle workout, featuring a brutal main set of Rønnestad-inspired sprints that build raw sprinting power and lactate tolerance. This session is essential for developing the top-end punch needed to close gaps and respond to race kicks.

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Workout structure

  • Warm-Up 5 min @ 30-50% (30-50w)
  • Active 3 min @ 65% (65w) 60 rpm
  • Active 2 min @ 40% (40w)
  • Active 3 min @ 65% (65w) 95 rpm
  • Active 2 min @ 40% (40w)
  • Active 30 sec @ 95% (95w)
  • Active 30 sec @ 40% (40w)
  • Active 30 sec @ 105% (105w)
  • Active 30 sec @ 40% (40w)
  • Active 30 sec @ 115% (115w)
  • Active 30 sec @ 40% (40w)
  • Active 30 sec @ 95% (95w)
  • Active 30 sec @ 40% (40w)
  • Active 30 sec @ 105% (105w)
  • Active 30 sec @ 40% (40w)
  • Active 30 sec @ 115% (115w)
  • Active 1:30 min @ 40% (40w)
  • Active 30 sec @ 40% (40w)
  • Active 30 sec @ 95% (95w)
  • Active 30 sec @ 40% (40w)
  • Active 30 sec @ 105% (105w)
  • Active 30 sec @ 40% (40w)
  • Active 30 sec @ 115% (115w)
  • Active 2 min @ 40% (40w)
  • Active 30 sec @ 95% (95w)
  • Active 30 sec @ 40% (40w)
  • Active 30 sec @ 105% (105w)
  • Active 30 sec @ 40% (40w)
  • Active 30 sec @ 115% (115w)
  • Active 30 sec @ 40% (40w)
  • Active 30 sec @ 95% (95w)
  • Active 30 sec @ 40% (40w)
  • Active 30 sec @ 105% (105w)
  • Active 30 sec @ 40% (40w)
  • Active 30 sec @ 115% (115w)
  • Active 1:30 min @ 40% (40w)
  • Active 30 sec @ 40% (40w)
  • Active 30 sec @ 95% (95w)
  • Active 30 sec @ 40% (40w)
  • Active 30 sec @ 105% (105w)
  • Active 30 sec @ 40% (40w)
  • Active 30 sec @ 115% (115w)
  • Active 3 min @ 40% (40w)
  • 5X
    • Active 15 sec @ 150% (150w)
    • Rest 45 sec @ 40% (40w)
  • Cooldown 3 min @ 50-30% (50-30w)
  • 54 min @ 65% (65w)
  • 5 min @ 30% (30w)
  • 2X
    • 3 min @ 65% (65w)
    • 2 min @ 40% (40w)
  • 30 sec @ 95% (95w)
  • 30 sec @ 40% (40w)
  • 30 sec @ 105% (105w)
  • 30 sec @ 40% (40w)
  • 30 sec @ 115% (115w)
  • 30 sec @ 40% (40w)
  • 30 sec @ 95% (95w)
  • 30 sec @ 40% (40w)
  • 30 sec @ 105% (105w)
  • 30 sec @ 40% (40w)
  • 30 sec @ 115% (115w)
  • 1:30 min @ 40% (40w)
  • 30 sec @ 40% (40w)
  • 30 sec @ 95% (95w)
  • 30 sec @ 40% (40w)
  • 30 sec @ 105% (105w)
  • 30 sec @ 40% (40w)
  • 30 sec @ 115% (115w)
  • 2 min @ 40% (40w)
  • 30 sec @ 95% (95w)
  • 30 sec @ 40% (40w)
  • 30 sec @ 105% (105w)
  • 30 sec @ 40% (40w)
  • 30 sec @ 115% (115w)
  • 30 sec @ 40% (40w)
  • 30 sec @ 95% (95w)
  • 30 sec @ 40% (40w)
  • 30 sec @ 105% (105w)
  • 30 sec @ 40% (40w)
  • 30 sec @ 115% (115w)
  • 1:30 min @ 40% (40w)
  • 30 sec @ 40% (40w)
  • 30 sec @ 95% (95w)
  • 30 sec @ 40% (40w)
  • 30 sec @ 105% (105w)
  • 30 sec @ 40% (40w)
  • 30 sec @ 115% (115w)
  • 3 min @ 40% (40w)
  • 5X
    • 15 sec @ 150% (150w)
    • 45 sec @ 40% (40w)
  • 3 min @ 50% (50w)