Anaerobic

San Joaquin 500W - Kickr

  • Cycling
  • 1hTime
  • 76Stress
  • 0.87Intensity
  • 51Popularity

About this workout

This workout delivers a savage kick with 30-second efforts at 153% FTP, perfect for building the raw sprinting power needed to close gaps or launch breakaways. Incorporate it for a hard-hitting session that boosts your lactate tolerance and top-end punch.

Bugoc

Workout structure

  • Warm-Up 4 min @ 40-50% (40-50w)
  • Active 3 min @ 65% (65w)
  • Active 30 sec @ 121% (121w)
  • Active 30 sec @ 40% (40w)
  • Active 30 sec @ 132% (132w)
  • Active 30 sec @ 40% (40w)
  • Active 30 sec @ 146% (146w)
  • Active 30 sec @ 40% (40w)
  • Active 30 sec @ 160% (160w)
  • Active 4:58 min @ 40% (40w)
  • 5X
    • Active 2 sec @ 40-153% (40-153w)
    • Active 30 sec @ 153% (153w)
    • Active 28 sec @ 40% (40w)
  • Active 2 sec @ 40-153% (40-153w)
  • Active 30 sec @ 153% (153w)
  • Active 9:58 min @ 48% (48w)
  • 5X
    • Active 2 sec @ 40-153% (40-153w)
    • Active 30 sec @ 153% (153w)
    • Active 28 sec @ 40% (40w)
  • Active 2 sec @ 40-153% (40-153w)
  • Active 30 sec @ 153% (153w)
  • Active 9:58 min @ 48% (48w)
  • 5X
    • 2 sec @ 40-153% (40-153w)
    • 30 sec @ 153% (153w)
    • 28 sec @ 40% (40w)
  • 2 sec @ 40-153% (40-153w)
  • 30 sec @ 153% (153w)
  • 8 min @ 40% (40w)