Anaerobic

Russian Steps

  • Cycling
  • 58mTime
  • 58Stress
  • 0.77Intensity
  • 30Popularity

About this workout

Russian Steps is a savage anaerobic workout that builds your sprinting power and lactate tolerance with short, intense bursts of effort. Perfect for developing the kick needed to close gaps during group rides or apply pressure in a race, this session will push your limits while keeping recovery manageable.

richardjanssen

Workout structure

  • Warm-Up 5 min @ 40% (40w)
  • Warm-Up 5 min @ 56-75% (56-75w)
  • 3X
    • Warm-Up 6 sec @ 175% (175w) 115 rpm
    • Warm-Up 54 sec @ 40% (40w)
  • Warm-Up 2 min @ 40% (40w)
  • 15 sec @ 125% (125w)
  • 45 sec @ 30% (30w)
  • 30 sec @ 125% (125w)
  • 30 sec @ 30% (30w)
  • 45 sec @ 125% (125w)
  • 15 sec @ 30% (30w)
  • 1 min @ 125% (125w)
  • 1 min @ 30% (30w)
  • 45 sec @ 125% (125w)
  • 15 sec @ 30% (30w)
  • 30 sec @ 125% (125w)
  • 30 sec @ 30% (30w)
  • 15 sec @ 125% (125w)
  • 5:45 min @ 40% (40w)
  • 15 sec @ 125% (125w)
  • 45 sec @ 30% (30w)
  • 30 sec @ 125% (125w)
  • 30 sec @ 30% (30w)
  • 45 sec @ 125% (125w)
  • 15 sec @ 30% (30w)
  • 1 min @ 125% (125w)
  • 1 min @ 30% (30w)
  • 45 sec @ 125% (125w)
  • 15 sec @ 30% (30w)
  • 30 sec @ 125% (125w)
  • 30 sec @ 30% (30w)
  • 15 sec @ 125% (125w)
  • 5:45 min @ 40% (40w)
  • 15 sec @ 125% (125w)
  • 45 sec @ 30% (30w)
  • 30 sec @ 125% (125w)
  • 30 sec @ 30% (30w)
  • 45 sec @ 125% (125w)
  • 15 sec @ 30% (30w)
  • 1 min @ 125% (125w)
  • 1 min @ 30% (30w)
  • 45 sec @ 125% (125w)
  • 15 sec @ 30% (30w)
  • 30 sec @ 125% (125w)
  • 30 sec @ 30% (30w)
  • 15 sec @ 125% (125w)
  • 10 min @ 40% (40w)