S1D1Lollygag90Sprints

• Cycling
• 1h 30mTime
• 60Stress
• 0.63Intensity
• 20Popularity

About this workout

This workout features explosive 5-second sprints that build your raw sprinting power and lactate tolerance, perfect for closing gaps in a race or delivering a killer punch in a finish. Ideal for those looking to enhance their anaerobic capacity while still enjoying a cruisy 90-minute ride.

Workout structure

• Warm-Up 7 min @ 40% (40w)
• Warm-Up 3 min @ 60% (60w)
• 5 min @ 55% (55w)
• 5 min @ 62% (62w)
• 5 min @ 64% (64w)
• 2 min @ 60% (60w)
• 5 min @ 62% (62w)
• 5 sec @ 100% (100w)
• 15 sec @ 150% (150w)
• 1 min @ 74% (74w)
• 5 min @ 60% (60w)
• 1 min @ 69% (69w)
• 5 min @ 55% (55w)
• 5 sec @ 100% (100w)
• 15 sec @ 150% (150w)
• 5 min @ 62% (62w)
• 5 min @ 64% (64w)
• 5 sec @ 100% (100w)
• 15 sec @ 150% (150w)
• 2 min @ 60% (60w)
• 5 min @ 62% (62w)
• 1 min @ 74% (74w)
• 5 min @ 60% (60w)
• 5 sec @ 100% (100w)
• 15 sec @ 150% (150w)
• 1 min @ 69% (69w)
• 5 min @ 55% (55w)
• 5 min @ 62% (62w)
• 5 sec @ 100% (100w)
• 15 sec @ 150% (150w)
• 5 min @ 64% (64w)
• 21 sec @ 50% (50w)
• Cooldown 5 min @ 40% (40w)