Richardson +5

• Cycling
• 1h 30mTime
• 119Stress
• 0.89Intensity
• 50Popularity

About this workout

Richardson +5 delivers a punishing anaerobic workout that builds the kick needed to close gaps and develop raw sprinting power, ideal for race kicks and breakaways. This session is a brutal test of lactate tolerance, ensuring you’re ready to unleash your top-end punch when it counts.

Workout structure

• 6 min @ 50% (50w)
• 6 min @ 72% (72w)
• 2X
  • 45 sec @ 96% (96w)
  • 15 sec @ 125% (125w)
• Rest 45 sec @ 96% (96w)
• 15 sec @ 165% (165w)
• 5 min @ 40% (40w)
• 30 sec @ 165% (165w)
• 30 sec @ 80-88% (80-88w)
• 8X
  • 15 sec @ 130% (130w)
  • Rest 15 sec @ 88% (88w)
• 5 min @ 40% (40w)
• Rest 30 sec @ 165% (165w)
• 30 sec @ 80-88% (80-88w)
• 8X
  • Rest 15 sec @ 130% (130w)
  • 15 sec @ 88% (88w)
• Rest 5 min @ 40% (40w)
• 30 sec @ 165% (165w)
• Rest 30 sec @ 80-88% (80-88w)
• 8X
  • 15 sec @ 130% (130w)
  • 15 sec @ 88% (88w)
• 5 min @ 40% (40w)
• 30 sec @ 165% (165w)
• 30 sec @ 80-88% (80-88w)
• 8X
  • Rest 15 sec @ 130% (130w)
  • 15 sec @ 88% (88w)
• Rest 5 min @ 40% (40w)
• 30 sec @ 165% (165w)
• Rest 30 sec @ 80-88% (80-88w)
• 8X
  • 15 sec @ 130% (130w)
  • Rest 15 sec @ 88% (88w)
• 5 min @ 40% (40w)
• 30 sec @ 165% (165w)
• 30 sec @ 80-88% (80-88w)
• 8X
  • 15 sec @ 130% (130w)
  • 15 sec @ 88% (88w)
• 15 min @ 50-40% (50-40w)