race simulation
- Cycling
- 1h 15mTime
- 150Stress
- 1.09Intensity
- 110Popularity
About this workout
This race simulation workout is designed to build your kick for closing gaps and enhance your raw sprinting power, featuring intense intervals that push your limits. Use this session to prepare for those gnarly race moments when you need to unleash your top-end punch.
Workout structure
- 5 min @ 50% (50w)
- 2 min @ 65% (65w)
- 2 min @ 80% (80w)
- 1:30 min @ 100% (100w)
- 1 min @ 110% (110w)
- 2 min @ 50% (50w)
- 12 sec @ 200% (200w)
- 4 min @ 50% (50w)
- 12 sec @ 250% (250w)
- 1:2 min @ 75% (75w)
- 12 sec @ 250% (250w)
- 30 sec @ 150% (150w)
- 2:3 min @ 75% (75w)
- 12 sec @ 250% (250w)
- 1 min @ 125% (125w)
- 1:2 min @ 75% (75w)
- 2 min @ 115% (115w)
- 1:2 min @ 75% (75w)
- 12 sec @ 200% (200w)
- 1 min @ 75% (75w)
- 30 sec @ 200% (200w)
- 2 sec @ 75% (75w)
- 2X
- 40 sec @ 115% (115w)
- 20 sec @ 75% (75w)
- 40 sec @ 200% (200w)
- 3 min @ 75% (75w)
- 12 sec @ 250% (250w)
- 30 sec @ 150% (150w)
- 2:3 min @ 75% (75w)
- 12 sec @ 250% (250w)
- 1 min @ 125% (125w)
- 1:2 min @ 75% (75w)
- 2 min @ 115% (115w)
- 1:2 min @ 75% (75w)
- 12 sec @ 200% (200w)
- 1 min @ 75% (75w)
- 30 sec @ 200% (200w)
- 2 sec @ 75% (75w)
- 2X
- 40 sec @ 115% (115w)
- 20 sec @ 75% (75w)
- 40 sec @ 200% (200w)
- 3 min @ 75% (75w)
- 12 sec @ 250% (250w)
- 30 sec @ 150% (150w)
- 2:3 min @ 75% (75w)
- 12 sec @ 250% (250w)
- 1 min @ 125% (125w)
- 1:2 min @ 75% (75w)
- 2 min @ 115% (115w)
- 1:2 min @ 75% (75w)
- 12 sec @ 200% (200w)
- 1 min @ 75% (75w)
- 30 sec @ 200% (200w)
- 2 sec @ 75% (75w)
- 2X
- 40 sec @ 115% (115w)
- 20 sec @ 75% (75w)
- 40 sec @ 200% (200w)
- 3 min @ 75% (75w)
- 10 min @ 50% (50w)