Perpetrator

• Cycling
• 1h 7mTime
• 58Stress
• 0.71Intensity
• 110Popularity

About this workout

Get ready to unleash your inner beast with this anaerobic workout, featuring explosive 15-second efforts that build raw sprinting power and lactate tolerance. Perfect for closing gaps during group rides or kicking it up a notch in a race, this session will push your limits and enhance your top-end punch.

Workout structure

• 4:40 min @ 50% (50w)
• 3:4 min @ 61% (61w)
• 1:51 min @ 72% (72w)
• 1:3 min @ 83% (83w)
• 55 sec @ 50% (50w)
• 1:3 min @ 94% (94w)
• 1:1 min @ 50% (50w)
• 1 min @ 107% (107w)
• 1:58 min @ 72% (72w)
• 4 sec @ 135% (135w)
• 31 sec @ 50% (50w)
• 4 sec @ 135% (135w)
• 30 sec @ 50% (50w)
• 4 sec @ 135% (135w)
• 29 sec @ 50% (50w)
• 6 sec @ 135% (135w)
• 28 sec @ 50% (50w)
• 4 sec @ 135% (135w)
• 30 sec @ 50% (50w)
• 6 sec @ 135% (135w)
• 29 sec @ 50% (50w)
• 6 sec @ 135% (135w)
• 28 sec @ 50% (50w)
• 4 sec @ 135% (135w)
• 30 sec @ 50% (50w)
• 6 sec @ 135% (135w)
• 29 sec @ 50% (50w)
• 6 sec @ 135% (135w)
• 28 sec @ 50% (50w)
• 6 sec @ 135% (135w)
• 30 sec @ 50% (50w)
• 4 sec @ 135% (135w)
• 30 sec @ 50% (50w)
• 10 sec @ 135% (135w)
• 58 sec @ 50% (50w)
• 11 sec @ 135% (135w)
• 1 min @ 50% (50w)
• 9 sec @ 135% (135w)
• 1 min @ 50% (50w)
• 10 sec @ 135% (135w)
• 1 min @ 50% (50w)
• 10 sec @ 135% (135w)
• 1 min @ 50% (50w)
• 9 sec @ 135% (135w)
• 1 min @ 50% (50w)
• 10 sec @ 135% (135w)
• 1 min @ 50% (50w)
• 10 sec @ 135% (135w)
• 1 min @ 50% (50w)
• 5X
  • 15 sec @ 135% (135w)
  • 1:30 min @ 50% (50w)
• 15 sec @ 135% (135w)
• 3 min @ 50% (50w)
• 3 sec @ 135% (135w)
• 15 sec @ 50% (50w)
• 5 sec @ 135% (135w)
• 15 sec @ 50% (50w)
• 4 sec @ 135% (135w)
• 15 sec @ 50% (50w)
• 6 sec @ 135% (135w)
• 13 sec @ 50% (50w)
• 6 sec @ 135% (135w)
• 14 sec @ 50% (50w)
• 2X
  • 6 sec @ 135% (135w)
  • 13 sec @ 50% (50w)
• 6 sec @ 135% (135w)
• 14 sec @ 50% (50w)
• 6 sec @ 135% (135w)
• 13 sec @ 50% (50w)
• 4 sec @ 135% (135w)
• 15 sec @ 50% (50w)
• 11 sec @ 135% (135w)
• 28 sec @ 50% (50w)
• 10 sec @ 135% (135w)
• 29 sec @ 50% (50w)
• 10 sec @ 135% (135w)
• 28 sec @ 50% (50w)
• 10 sec @ 135% (135w)
• 30 sec @ 50% (50w)
• 10 sec @ 135% (135w)
• 29 sec @ 50% (50w)
• 9 sec @ 135% (135w)
• 30 sec @ 50% (50w)
• 11 sec @ 135% (135w)
• 28 sec @ 50% (50w)
• 10 sec @ 135% (135w)
• 30 sec @ 50% (50w)
• 15 sec @ 135% (135w)
• 44 sec @ 50% (50w)
• 2X
  • 15 sec @ 135% (135w)
  • 45 sec @ 50% (50w)
• 15 sec @ 135% (135w)
• 2:44 min @ 50% (50w)
• 4 sec @ 135% (135w)
• 4 sec @ 50% (50w)
• 4 sec @ 135% (135w)
• 15 sec @ 50% (50w)
• 4 sec @ 135% (135w)
• 5 sec @ 50% (50w)
• 4 sec @ 135% (135w)
• 4 sec @ 50% (50w)
• 5 sec @ 135% (135w)
• 4 sec @ 50% (50w)
• 4 sec @ 135% (135w)
• 5 sec @ 50% (50w)
• 4 sec @ 135% (135w)
• 4 sec @ 50% (50w)
• 5 sec @ 135% (135w)
• 4 sec @ 50% (50w)
• 10 sec @ 135% (135w)
• 9 sec @ 50% (50w)
• 10 sec @ 135% (135w)
• 10 sec @ 50% (50w)
• 9 sec @ 135% (135w)
• 10 sec @ 50% (50w)
• 10 sec @ 135% (135w)
• 9 sec @ 50% (50w)
• 10 sec @ 135% (135w)
• 10 sec @ 50% (50w)
• 9 sec @ 135% (135w)
• 10 sec @ 50% (50w)
• 15 sec @ 135% (135w)
• 15 sec @ 50% (50w)
• 16 sec @ 135% (135w)
• 4:48 min @ 50% (50w)