Anaerobic

Nevada City Classic +2

Cycling
1h 30mTime
116Stress
0.88Intensity
220Popularity

About this workout

Get ready to unleash your raw sprinting power with 25 hard-hitting 15-second efforts at 91% FTP, perfect for sharpening your kick to close gaps during group rides or race scenarios. This workout builds lactate tolerance and will prepare you for those gnarly finishing sprints or breakaways when the pace heats up.

Jonegrav

Workout structure

2 min @ 50% (50w)
Rest 2 min @ 65% (65w)
15 sec @ 70% (70w)
Rest 30 sec @ 100% (100w)
15 sec @ 80% (80w)
Rest 45 sec @ 100% (100w)
30 sec @ 70% (70w)
5 min @ 40% (40w)
15 sec @ 71% (71w)
Rest 30 sec @ 111% (111w)
15 sec @ 91% (91w)
Rest 45 sec @ 111% (111w)
30 sec @ 71% (71w)
Rest 45 sec @ 40% (40w)
15 sec @ 71% (71w)
Rest 30 sec @ 101% (101w)
15 sec @ 91% (91w)
Rest 45 sec @ 101% (101w)
30 sec @ 71% (71w)
Rest 45 sec @ 40% (40w)
15 sec @ 71% (71w)
Rest 30 sec @ 101% (101w)
15 sec @ 91% (91w)
Rest 45 sec @ 101% (101w)
30 sec @ 71% (71w)
Rest 45 sec @ 40% (40w)
15 sec @ 71% (71w)
Rest 30 sec @ 121% (121w)
15 sec @ 91% (91w)
Rest 45 sec @ 121% (121w)
30 sec @ 71% (71w)
Rest 45 sec @ 40% (40w)
15 sec @ 71% (71w)
Rest 30 sec @ 111% (111w)
15 sec @ 91% (91w)
Rest 45 sec @ 111% (111w)
30 sec @ 71% (71w)
Rest 45 sec @ 40% (40w)
15 sec @ 71% (71w)
Rest 30 sec @ 101% (101w)
15 sec @ 91% (91w)
Rest 45 sec @ 101% (101w)
30 sec @ 71% (71w)
Rest 45 sec @ 40% (40w)
15 sec @ 71% (71w)
Rest 30 sec @ 111% (111w)
15 sec @ 91% (91w)
Rest 45 sec @ 111% (111w)
30 sec @ 71% (71w)
Rest 45 sec @ 40% (40w)
15 sec @ 71% (71w)
Rest 30 sec @ 101% (101w)
15 sec @ 91% (91w)
Rest 45 sec @ 101% (101w)
30 sec @ 71% (71w)
Rest 45 sec @ 40% (40w)
15 sec @ 71% (71w)
Rest 30 sec @ 111% (111w)
15 sec @ 91% (91w)
Rest 45 sec @ 111% (111w)
30 sec @ 71% (71w)
Rest 45 sec @ 40% (40w)
15 sec @ 71% (71w)
Rest 30 sec @ 101% (101w)
15 sec @ 91% (91w)
Rest 45 sec @ 101% (101w)
30 sec @ 71% (71w)
Rest 45 sec @ 40% (40w)
15 sec @ 71% (71w)
Rest 30 sec @ 121% (121w)
15 sec @ 91% (91w)
Rest 45 sec @ 121% (121w)
30 sec @ 71% (71w)
Rest 45 sec @ 40% (40w)
15 sec @ 71% (71w)
Rest 30 sec @ 111% (111w)
15 sec @ 91% (91w)
Rest 45 sec @ 111% (111w)
30 sec @ 71% (71w)
Rest 45 sec @ 40% (40w)
15 sec @ 71% (71w)
Rest 30 sec @ 101% (101w)
15 sec @ 91% (91w)
Rest 45 sec @ 101% (101w)
30 sec @ 71% (71w)
Rest 45 sec @ 40% (40w)
15 sec @ 71% (71w)
Rest 30 sec @ 121% (121w)
15 sec @ 91% (91w)
Rest 45 sec @ 121% (121w)
30 sec @ 71% (71w)
Rest 45 sec @ 40% (40w)
15 sec @ 71% (71w)
Rest 30 sec @ 111% (111w)
15 sec @ 91% (91w)
Rest 45 sec @ 111% (111w)
30 sec @ 71% (71w)
Rest 45 sec @ 40% (40w)
15 sec @ 71% (71w)
Rest 30 sec @ 101% (101w)
15 sec @ 91% (91w)
Rest 45 sec @ 101% (101w)
30 sec @ 71% (71w)
Rest 45 sec @ 40% (40w)
15 sec @ 71% (71w)
Rest 30 sec @ 111% (111w)
15 sec @ 91% (91w)
Rest 45 sec @ 111% (111w)
30 sec @ 71% (71w)
Rest 45 sec @ 40% (40w)
15 sec @ 71% (71w)
Rest 30 sec @ 111% (111w)
15 sec @ 91% (91w)
Rest 45 sec @ 111% (111w)
30 sec @ 71% (71w)
Rest 45 sec @ 40% (40w)
15 sec @ 71% (71w)
Rest 30 sec @ 101% (101w)
15 sec @ 91% (91w)
Rest 45 sec @ 101% (101w)
30 sec @ 71% (71w)
Rest 45 sec @ 40% (40w)
15 sec @ 71% (71w)
Rest 30 sec @ 121% (121w)
15 sec @ 91% (91w)
Rest 45 sec @ 121% (121w)
30 sec @ 71% (71w)
Rest 45 sec @ 40% (40w)
15 sec @ 71% (71w)
Rest 30 sec @ 111% (111w)
15 sec @ 91% (91w)
Rest 45 sec @ 111% (111w)
30 sec @ 71% (71w)
Rest 45 sec @ 40% (40w)
15 sec @ 71% (71w)
Rest 30 sec @ 101% (101w)
15 sec @ 91% (91w)
Rest 45 sec @ 101% (101w)
30 sec @ 71% (71w)
Rest 45 sec @ 40% (40w)
15 sec @ 71% (71w)
Rest 30 sec @ 101% (101w)
15 sec @ 91% (91w)
Rest 45 sec @ 101% (101w)
30 sec @ 71% (71w)
Rest 45 sec @ 40% (40w)
15 sec @ 71% (71w)
Rest 30 sec @ 121% (121w)
15 sec @ 91% (91w)
Rest 45 sec @ 121% (121w)
30 sec @ 71% (71w)
Rest 45 sec @ 40% (40w)
15 sec @ 71% (71w)
Rest 30 sec @ 121% (121w)
15 sec @ 91% (91w)
Rest 45 sec @ 121% (121w)
30 sec @ 71% (71w)
4:30 min @ 50-40% (50-40w)