Anaerobic

SenCircuit Race

  • Cycling
  • 10mTime
  • 20Stress
  • 1.04Intensity
  • 40Popularity

About this workout

The SenCircuit Race is a brutal anaerobic workout designed to build your top-end punch and lactate tolerance with short, intense efforts that simulate race kicks. Perfect for sharpening your sprinting power before a big event or to close gaps during fierce group rides.

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Workout structure

  • Start 12 sec @ 75% (75w)
  • Burst 3 sec @ 245% (245w)
  • Cruze 25 sec @ 75% (75w)
  • Burst 3 sec @ 250% (250w)
  • Ez 17 sec @ 50% (50w)
  • Burst 3 sec @ 250% (250w)
  • Ez 17 sec @ 20% (20w)
  • Ez 3 sec @ 250% (250w)
  • Ez 17 sec @ 30% (30w)
  • Burst 10 sec @ 250% (250w)
  • Push 20 sec @ 123% (123w)
  • Start 12 sec @ 75% (75w)
  • Sprint 3 sec @ 245% (245w)
  • Cruze 25 sec @ 75% (75w)
  • Burst 3 sec @ 250% (250w)
  • Ez 17 sec @ 50% (50w)
  • 2X
    • Burst 3 sec @ 250% (250w)
    • Ez 17 sec @ 20% (20w)
  • Sprint 10 sec @ 250% (250w)
  • Push 20 sec @ 123% (123w)
  • Ez 10 sec @ 50% (50w)
  • Ftp 3 sec @ 100% (100w)
  • Ez 15 sec @ 10% (10w)
  • Ftp 3 sec @ 100% (100w)
  • Z 19 sec @ 20% (20w)
  • Ftp 3 sec @ 100% (100w)
  • Ez 30 sec @ 30% (30w)
  • Ftp 3 sec @ 100% (100w)
  • Ez 14 sec @ 30% (30w)
  • Sprint 15 sec @ 220% (220w)
  • Cruise 15 sec @ 65% (65w)
  • Cruise 12 sec @ 75% (75w)
  • Burst 3 sec @ 245% (245w)
  • Cruze 25 sec @ 75% (75w)
  • Burst 3 sec @ 250% (250w)
  • Ez 17 sec @ 50% (50w)
  • Burst 3 sec @ 250% (250w)
  • Ez 17 sec @ 20% (20w)
  • Burst 3 sec @ 220% (220w)
  • Ez 17 sec @ 30% (30w)
  • Burst 10 sec @ 240% (240w)
  • Push 20 sec @ 123% (123w)
  • Cruz 40 sec @ 65% (65w)
  • Jump 6 sec @ 260% (260w)
  • Cruz 10 sec @ 75% (75w)
  • Jump 5 sec @ 260% (260w)
  • Ez 50 sec @ 30% (30w)
  • Sprint 10 sec @ 280% (280w)
  • Push 8 sec @ 145% (145w)