Anaerobic

Race Specific 4 BLOC

  • Cycling
  • 1h 0mTime
  • 73Stress
  • 0.85Intensity
  • 50Popularity

About this workout

The Race Specific 4 BLOC workout packs a punch with its high-intensity efforts, designed to build your kick for closing gaps during critical race moments. Perfect for developing raw sprinting power and lactate tolerance, this session will prepare you for those gnarly final laps or savage breakaways.

BLCoaching13

Workout structure

  • Warm-Up 9 min @ 50-90% (50-90w) 90 rpm
  • Active 1 min @ 95% (95w) 100 rpm
  • Active 30 sec @ 100% (100w) 100 rpm
  • Active 30 sec @ 105% (105w) 100 rpm
  • Active 2 min @ 30% (30w) 90 rpm
  • Active 30 sec @ 120% (120w) 100 rpm
  • Active 30 sec @ 30% (30w) 90 rpm
  • Active 20 sec @ 130% (130w) 100 rpm
  • Active 30 sec @ 30% (30w) 90 rpm
  • Active 15 sec @ 140% (140w) 100 rpm
  • Active 2 min @ 30% (30w) 90 rpm
  • Active 2 min @ 100-110% (100-110w) 100 rpm
  • Active 1 min @ 50% (50w) 90 rpm
  • Active 1 min @ 105-115% (105-115w) 100 rpm
  • Active 1 min @ 50% (50w) 90 rpm
  • Active 30 sec @ 150-155% (150-155w) 100 rpm
  • Active 3 min @ 30% (30w) 90 rpm
  • Active 30 sec @ 155-150% (155-150w) 100 rpm
  • Active 1 min @ 50% (50w) 90 rpm
  • Active 1 min @ 115-105% (115-105w) 100 rpm
  • Active 1 min @ 50% (50w) 90 rpm
  • Active 2 min @ 110-100% (110-100w) 100 rpm
  • Active 3 min @ 30% (30w) 90 rpm
  • Active 2 min @ 100-110% (100-110w) 100 rpm
  • Active 1 min @ 50% (50w) 90 rpm
  • Active 1 min @ 105-115% (105-115w) 100 rpm
  • Active 1 min @ 50% (50w) 90 rpm
  • Active 30 sec @ 145-155% (145-155w) 100 rpm
  • Active 3 min @ 30% (30w) 90 rpm
  • Active 30 sec @ 155-145% (155-145w) 100 rpm
  • Active 1 min @ 50% (50w) 90 rpm
  • Active 1 min @ 115-105% (115-105w) 100 rpm
  • Active 1 min @ 50% (50w) 90 rpm
  • Active 2 min @ 110-100% (110-100w) 100 rpm
  • Active 2 min @ 30% (30w) 90 rpm
  • Active 1 min @ 80% (80w) 90 rpm
  • Active 1 min @ 85% (85w) 90 rpm
  • Active 1 min @ 90% (90w) 90 rpm
  • Active 1 min @ 95% (95w) 100 rpm
  • Active 1 min @ 90% (90w) 90 rpm
  • Active 1 min @ 85% (85w) 90 rpm
  • Active 1 min @ 80% (80w) 90 rpm
  • Active 30 sec @ 30% (30w) 90 rpm
  • Active 30 sec @ 160-200% (160-200w) 100 rpm
  • Active 2 min @ 30% (30w) 90 rpm