PW@Home. 09. All Mixed Up
- Cycling
- 1hTime
- 67Stress
- 0.82Intensity
- 115Popularity
About this workout
This workout features short, intense efforts designed to build your kick for closing gaps and improving lactate tolerance, making it perfect for race-day sprints or group ride finishes. Use this session to boost your top-end punch and keep your legs sharp for those gnarly race moments.
Workout structure
- 5 min @ 50% (50w)
- 1 min @ 60% (60w)
- 1 min @ 70% (70w) 100-120 rpm
- 1 min @ 60% (60w)
- 1 min @ 80% (80w) 60-80 rpm
- 1 min @ 60% (60w)
- 1 min @ 90% (90w) 100-120 rpm
- 1 min @ 60% (60w)
- 1 min @ 100% (100w) 60-80 rpm
- 2:30 min @ 40% (40w)
- 1 min @ 90% (90w) 95-105 rpm
- 20 sec @ 70% (70w)
- 10 sec @ 180% (180w)
- 40 sec @ 50% (50w)
- 1 min @ 95% (95w) 75-85 rpm
- 20 sec @ 70% (70w)
- 20 sec @ 135% (135w)
- 40 sec @ 50% (50w)
- 1 min @ 90% (90w) 75-85 rpm
- 20 sec @ 70% (70w)
- 10 sec @ 180% (180w)
- 40 sec @ 50% (50w)
- 1 min @ 95% (95w) 95-105 rpm
- 20 sec @ 70% (70w)
- 20 sec @ 135% (135w)
- 40 sec @ 40% (40w)
- 2X
- 1 min @ 85% (85w) 100-120 rpm
- 1 min @ 85% (85w) 60-80 rpm
- 40 sec @ 40% (40w)
- 1 min @ 90% (90w) 75-85 rpm
- 20 sec @ 70% (70w)
- 20 sec @ 135% (135w)
- 40 sec @ 50% (50w)
- 1 min @ 95% (95w) 95-105 rpm
- 20 sec @ 70% (70w)
- 10 sec @ 180% (180w)
- 40 sec @ 50% (50w)
- 1 min @ 90% (90w) 95-105 rpm
- 20 sec @ 70% (70w)
- 20 sec @ 135% (135w)
- 40 sec @ 50% (50w)
- 1 min @ 95% (95w) 75-85 rpm
- 20 sec @ 70% (70w)
- 10 sec @ 180% (180w)
- 3 min @ 40% (40w)
- 1:30 min @ 100% (100w) 60-80 rpm
- 40 sec @ 40% (40w)
- 5X
- 15 sec @ 75% (75w)
- 15 sec @ 125% (125w)
- 40 sec @ 40% (40w)
- 1 min @ 90% (90w) 100-120 rpm
- 40 sec @ 40% (40w)
- 5X
- 15 sec @ 75% (75w)
- 15 sec @ 125% (125w)
- 40 sec @ 40% (40w)
- 1:30 min @ 100% (100w) 60-80 rpm
- 40 sec @ 40% (40w)
- 5X
- 15 sec @ 75% (75w)
- 15 sec @ 125% (125w)
- 40 sec @ 40% (40w)
- 1 min @ 90% (90w) 100-120 rpm
- 3 min @ 40% (40w)