Anaerobic

PMA Seban

Cycling
1hTime
81Stress
0.90Intensity
75Popularity

About this workout

PMA Seban delivers quick bursts of power with short, intense efforts designed to boost your sprinting strength and lactate tolerance. Ideal for preparing for those explosive race kicks or closing gaps in a group ride, this workout packs a punch without the long duration.

pouto

Workout structure

5 min @ 43% (43w)
3 min @ 55% (55w)
5 min @ 55-66% (55-66w)
2 min @ 80% (80w)
3X
- 15 sec @ 127% (127w)
- Rest 1:45 min @ 66% (66w)
45 sec @ 135% (135w)
Rest 30 sec @ 55% (55w)
30 sec @ 135% (135w)
Rest 15 sec @ 55% (55w)
30 sec @ 135% (135w)
Rest 1 min @ 55% (55w)
45 sec @ 135% (135w)
Rest 30 sec @ 55% (55w)
30 sec @ 135% (135w)
Rest 15 sec @ 55% (55w)
30 sec @ 135% (135w)
Rest 1 min @ 55% (55w)
45 sec @ 135% (135w)
Rest 30 sec @ 55% (55w)
30 sec @ 135% (135w)
Rest 15 sec @ 55% (55w)
30 sec @ 135% (135w)
Rest 1 min @ 55% (55w)
45 sec @ 135% (135w)
Rest 30 sec @ 55% (55w)
30 sec @ 135% (135w)
Rest 15 sec @ 55% (55w)
30 sec @ 135% (135w)
Rest 1 min @ 55% (55w)
45 sec @ 135% (135w)
Rest 30 sec @ 55% (55w)
30 sec @ 135% (135w)
Rest 15 sec @ 55% (55w)
30 sec @ 135% (135w)
Rest 1 min @ 55% (55w)
45 sec @ 135% (135w)
Rest 30 sec @ 55% (55w)
30 sec @ 135% (135w)
Rest 15 sec @ 55% (55w)
30 sec @ 135% (135w)
Rest 1 min @ 55% (55w)
45 sec @ 135% (135w)
Rest 30 sec @ 55% (55w)
30 sec @ 135% (135w)
Rest 15 sec @ 55% (55w)
30 sec @ 135% (135w)
Rest 1 min @ 55% (55w)
45 sec @ 138% (138w)
Rest 30 sec @ 55% (55w)
30 sec @ 138% (138w)
Rest 15 sec @ 55% (55w)
30 sec @ 138% (138w)
Rest 1 min @ 55% (55w)
11 min @ 73-47% (73-47w)