Newbie

• Cycling
• 53mTime
• 79Stress
• 0.94Intensity
• 60Popularity

About this workout

This workout features short, intense bursts designed to build your raw sprinting power and lactate tolerance. Perfect for developing the kick you need to close gaps in races or group rides, it’s a great way to introduce some punch into your training routine.

Workout structure

• 1 min @ 50% (50w)
• 1:30 min @ 55% (55w)
• 2:10 min @ 66% (66w)
• 2:10 min @ 73% (73w)
• 40 sec @ 85% (85w)
• 20 sec @ 94% (94w)
• 10 sec @ 85% (85w)
• 10 sec @ 115% (115w)
• 30 sec @ 94% (94w)
• 40 sec @ 60% (60w)
• 1 min @ 118% (118w)
• 1:35 min @ 50% (50w)
• 1:35 min @ 90% (90w)
• 30 sec @ 85% (85w)
• 10 sec @ 100% (100w)
• 30 sec @ 94% (94w)
• 24 sec @ 100% (100w)
• 10 sec @ 94% (94w)
• 10 sec @ 118% (118w)
• 10 sec @ 94% (94w)
• 25 sec @ 85% (85w)
• 25 sec @ 94% (94w)
• 2X
  • 8 sec @ 118% (118w)
  • 10 sec @ 100% (100w)
• 8 sec @ 118% (118w)
• 26 sec @ 100% (100w)
• 2X
  • 8 sec @ 118% (118w)
  • 18 sec @ 100% (100w)
• 8 sec @ 118% (118w)
• 30 sec @ 85% (85w)
• 1:6 min @ 120% (120w)
• 48 sec @ 100% (100w)
• 48 sec @ 118% (118w)
• 1:36 min @ 40% (40w)
• 30 sec @ 48% (48w)
• 10 sec @ 50% (50w)
• 40 sec @ 55% (55w)
• 10 sec @ 48% (48w)
• 10 sec @ 55% (55w)
• 13 sec @ 100% (100w)
• 58 sec @ 94% (94w)
• 58 sec @ 100% (100w)
• 22 sec @ 120% (120w)
• 22 sec @ 122% (122w)
• 30 sec @ 70% (70w)
• 15 sec @ 126% (126w)
• 2X
  • 10 sec @ 94% (94w)
  • 10 sec @ 100% (100w)
• 48 sec @ 94% (94w)
• 16 sec @ 118% (118w)
• 8 sec @ 122% (122w)
• 32 sec @ 118% (118w)
• 24 sec @ 80% (80w)
• 18 sec @ 122% (122w)
• 8 sec @ 128% (128w)
• 12 sec @ 124% (124w)
• 34 sec @ 84% (84w)
• 1:20 min @ 96% (96w)
• 6 sec @ 116% (116w)
• 6 sec @ 96% (96w)
• 18 sec @ 118% (118w)
• 12 sec @ 128% (128w)
• 18 sec @ 85% (85w)
• 6 sec @ 118% (118w)
• 18 sec @ 126% (126w)
• 8 sec @ 129% (129w)
• 10 sec @ 134% (134w)
• 1:40 min @ 40% (40w)
• 1:40 min @ 48% (48w)
• 30 sec @ 94% (94w)
• 24 sec @ 128% (128w)
• 6 sec @ 134% (134w)
• 36 sec @ 94% (94w)
• 28 sec @ 122% (122w)
• 40 sec @ 94% (94w)
• 8 sec @ 100% (100w)
• 46 sec @ 118% (118w)
• 10 sec @ 128% (128w)
• 20 sec @ 88% (88w)
• 8 sec @ 84% (84w)
• 8 sec @ 116% (116w)
• 48 sec @ 88% (88w)
• 46 sec @ 118% (118w)
• 6 sec @ 124% (124w)
• 34 sec @ 116% (116w)
• 6 sec @ 124% (124w)
• 32 sec @ 94% (94w)
• 8 sec @ 88% (88w)
• 6 sec @ 118% (118w)
• 14 sec @ 94% (94w)
• 8 sec @ 100% (100w)
• 14 sec @ 94% (94w)
• 16 sec @ 116% (116w)
• 18 sec @ 100% (100w)
• 6 sec @ 88% (88w)
• 6 sec @ 134% (134w)
• 6 sec @ 144% (144w)
• 8 sec @ 156% (156w)
• 5 min @ 54% (54w)