Anaerobic

Race Simulation

  • Cycling
  • 59mTime
  • 73Stress
  • 0.86Intensity
  • 25Popularity

About this workout

This brutal race simulation workout is designed to develop your raw sprinting power and lactate tolerance with short, intense efforts. Perfect for preparing for race kicks or closing gaps during a high-stakes group ride, it will give you the top-end punch you need when it counts.

Gustavo Ugarte

Workout structure

  • 3:13 min @ 42-60% (42-60w)
  • 1:47 min @ 60-70% (60-70w)
  • 2 min @ 53% (53w)
  • 3 min @ 70% (70w)
  • 4X
    • 10 sec @ 175% (175w)
    • Rest 50 sec @ 50% (50w)
  • 2 min @ 53% (53w)
  • 4 min @ 80% (80w)
  • 3 min @ 53% (53w)
  • 45 sec @ 125% (125w)
  • 14 sec @ 106-105% (106-105w)
  • 3:33 min @ 105-90% (105-90w)
  • 28 sec @ 90-88% (90-88w)
  • 45 sec @ 125% (125w)
  • 5 min @ 80% (80w)
  • 1 min @ 110% (110w)
  • 47 sec @ 88-90% (88-90w)
  • 5:50 min @ 90-105% (90-105w)
  • 23 sec @ 105-106% (105-106w)
  • 2 min @ 65% (65w)
  • 1:40 min @ 80-90% (80-90w)
  • 1:20 min @ 90-102% (90-102w)
  • 30 sec @ 125% (125w)
  • 3 min @ 95% (95w)
  • 2:30 min @ 95-105% (95-105w)
  • 30 sec @ 105-107% (105-107w)
  • 1 min @ 110% (110w)
  • 5 min @ 53-40% (53-40w)