PowerWatts Home. 11. Sling Shot

• Cycling
• 55mTime
• 63Stress
• 0.83Intensity
• 65Popularity

About this workout

This session packs a savage punch with 20-second all-out efforts designed to build your closing kick and raw sprinting power, perfect for those explosive race moments or closing gaps in a group ride. Tackle this workout to boost your lactate tolerance and prepare for those gnarly bursts that can make or break your performance.

Workout structure

• 4 min @ 50% (50w) 90-110 rpm
• 3 min @ 60% (60w) 90-110 rpm
• 2 min @ 75% (75w) 90-110 rpm
• 1 min @ 90% (90w) 90-110 rpm
• 1:30 min @ 40% (40w)
• 20 sec @ 110% (110w)
• 20 sec @ 40% (40w)
• 20 sec @ 120% (120w)
• 20 sec @ 40% (40w)
• 20 sec @ 130% (130w)
• 20 sec @ 40% (40w)
• 20 sec @ 140% (140w)
• 20 sec @ 40% (40w)
• 20 sec @ 150% (150w)
• 2:30 min @ 40% (40w)
• 45 sec @ 60% (60w) 90-110 rpm
• 20 sec @ 120% (120w)
• 45 sec @ 60% (60w) 90-110 rpm
• 20 sec @ 130% (130w)
• 45 sec @ 60% (60w) 90-110 rpm
• 20 sec @ 140% (140w)
• 3X
  • 45 sec @ 60% (60w) 90-110 rpm
  • 20 sec @ 150% (150w)
• 2:30 min @ 40% (40w)
• 4X
  • 30 sec @ 110% (110w)
  • 15 sec @ 130% (130w)
  • 45 sec @ 40% (40w)
• 30 sec @ 110% (110w)
• 15 sec @ 130% (130w)
• 2:30 min @ 40% (40w)
• 6X
  • 45 sec @ 60% (60w) 90-110 rpm
  • 20 sec @ 150% (150w)
• 2:30 min @ 40% (40w)
• 45 sec @ 115% (115w)
• 45 sec @ 40% (40w)
• 45 sec @ 120% (120w)
• 45 sec @ 40% (40w)
• 45 sec @ 125% (125w)
• 45 sec @ 40% (40w)
• 45 sec @ 130% (130w)
• 45 sec @ 40% (40w)
• 45 sec @ 135% (135w)
• 4 min @ 40% (40w)