Random attacks

• Cycling
• 1h 0mTime
• 98Stress
• 0.98Intensity
• 85Popularity

About this workout

This steady anaerobic session primes you for sudden bursts in a race, building the raw sprinting power and lactate tolerance needed for closing gaps or responding to attacks. It’s a punishing yet essential workout for those looking to sharpen their top-end punch for competitive efforts.

Workout structure

• 6:30 min @ 40-75% (40-75w)
• 1 min @ 65% (65w)
• 1 min @ 105% (105w)
• 1:30 min @ 75% (75w)
• 5 min @ 110% (110w)
• 1 min @ 125% (125w)
• 2 min @ 81% (81w)
• 2:18 min @ 109% (109w)
• 1:12 min @ 93% (93w)
• 48 sec @ 150% (150w)
• 3:32 min @ 100-120% (100-120w)
• 1 min @ 87% (87w)
• 1 min @ 135% (135w)
• 5 min @ 76% (76w)
• 2:35 min @ 120-100% (120-100w)
• 4:55 min @ 65-110% (65-110w)
• 5 min @ 65% (65w)
• 2:13 min @ 135% (135w)
• 5:23 min @ 89-135% (89-135w)
• 8 min @ 75-30% (75-30w)