Anaerobic

Senior Games 22

  • Cycling
  • 33mTime
  • 1789Stress
  • 5.59Intensity
  • 21Popularity

About this workout

This workout includes a brutal main set of short, intense sprints that will build your kick to close gaps and improve your raw sprinting power. Perfect for sharpening your top-end punch before race day or pushing the pace in a group ride.

timr

Workout structure

  • Warm-Up 1:12 min @ 25% (25w)
  • 7 sec @ 208% (208w)
  • Rest 5 sec @ 267% (267w)
  • Cooldown 7 sec @ 196% (196w)
  • Cooldown 7 sec
  • 3 sec @ 142% (142w)
  • 7 sec
  • Rest 5 sec @ 208% (208w)
  • Rest 5 sec @ 125% (125w)
  • 3 sec @ 125% (125w)
  • Rest 5 sec @ 10% (10w)
  • Rest 5 sec @ 208% (208w)
  • 28 sec
  • Rest 3 sec @ 125% (125w)
  • 2 sec
  • Rest 2 sec @ 125% (125w)
  • Rest 13 sec
  • Rest 7 sec @ 71% (71w)
  • 4 sec @ 150% (150w)
  • Rest 29 sec
  • 3 sec @ 115% (115w)
  • Rest 13 sec
  • 5 sec @ 146% (146w)
  • Rest 14 sec
  • 6 sec @ 300% (300w)
  • Rest 6 sec @ 208% (208w)
  • 5 sec
  • Rest 8 sec @ 96% (96w)
  • Rest 3 sec @ 223% (223w)
  • Rest 6 sec @ 108% (108w)
  • 4 sec @ 142% (142w)
  • Rest 4 sec @ 208% (208w)
  • 29 sec @ 102% (102w)
  • Rest 5 sec @ 221% (221w)
  • Rest 5 sec
  • 7 sec @ 146% (146w)
  • Rest 19 sec
  • 7 sec @ 177% (177w)
  • Rest 3 sec @ 313% (313w)
  • 19 sec @ 69% (69w)
  • Rest 3 sec @ 150% (150w)
  • 36 sec @ 79% (79w)
  • Rest 51 sec @ 133% (133w)
  • 8 sec @ 92% (92w)
  • Rest 4 sec @ 38% (38w)
  • 2X
    • 2 sec @ 129% (129w)
    • Rest 2 sec @ 71% (71w)
  • 13 sec
  • Rest 5 sec @ 229% (229w)
  • Rest 4 sec @ 63% (63w)
  • Rest 4 sec @ 250% (250w)
  • 12 sec @ 133% (133w)
  • Rest 2 sec
  • 27 sec @ 83% (83w)
  • Rest 14 sec @ 125% (125w)
  • 9 sec @ 100% (100w)
  • Rest 2 sec @ 156% (156w)
  • 24 sec @ 113% (113w)
  • Rest 3 sec @ 225% (225w)
  • 12 sec @ 108% (108w)
  • Rest 6 sec @ 242% (242w)
  • 4 sec @ 167% (167w)
  • Rest 3 sec @ 279% (279w)
  • 5 sec @ 181% (181w)
  • Rest 6 sec @ 138% (138w)
  • 10 sec @ 63% (63w)
  • Rest 4 sec @ 104% (104w)
  • 4 sec
  • Rest 51 sec @ 83% (83w)
  • 12 sec @ 154% (154w)
  • Rest 52 sec @ 83% (83w)
  • 3 sec @ 142% (142w)
  • Rest 4 sec
  • 48 sec @ 79% (79w)
  • Rest 3 sec @ 117% (117w)
  • 8 sec @ 23% (23w)
  • Rest 39 sec @ 64% (64w)
  • 3 sec @ 188% (188w)
  • Rest 26 sec @ 83% (83w)
  • 3 sec @ 146% (146w)
  • Rest 7 sec @ 83% (83w)
  • 4 sec @ 125% (125w)
  • Rest 5 sec @ 73% (73w)
  • 6 sec @ 133% (133w)
  • Rest 5 sec @ 38% (38w)
  • 21 sec @ 110% (110w)
  • Rest 12 sec @ 177% (177w)
  • 7 sec @ 63% (63w)
  • Rest 5 sec @ 125% (125w)
  • 11 sec @ 56% (56w)
  • Rest 11 sec @ 77% (77w)
  • 3 sec @ 133% (133w)
  • 5 sec @ 121% (121w)
  • 15 sec @ 63% (63w)
  • 27 sec @ 17% (17w)
  • 4 sec @ 125% (125w)
  • Rest 4 sec @ 100% (100w)
  • 3 sec @ 167% (167w)
  • 8 sec @ 83% (83w)
  • Rest 3 sec @ 175% (175w)
  • 7 sec @ 106% (106w)
  • 3 sec @ 146% (146w)
  • Rest 8 sec @ 104% (104w)
  • 5 sec @ 188% (188w)
  • Rest 3 sec @ 104% (104w)
  • 17 sec @ 208% (208w)
  • Rest 5 sec @ 108% (108w)
  • Rest 18 sec @ 8% (8w)
  • Rest 4 sec @ 104% (104w)
  • Rest 20 sec
  • Rest 12 sec @ 59% (59w)
  • Rest 3 sec @ 121% (121w)
  • Rest 3 sec @ 94% (94w)
  • 3 sec @ 133% (133w)
  • Rest 3 sec
  • 3 sec @ 125% (125w)
  • Rest 3 sec
  • 3 sec @ 188% (188w)
  • Rest 6 sec @ 63% (63w)
  • 5 sec @ 146% (146w)
  • Rest 9 sec @ 63% (63w)
  • Rest 3 sec @ 146% (146w)
  • Rest 5 sec @ 63% (63w)
  • Rest 3 sec @ 146% (146w)
  • 4 sec @ 63% (63w)
  • Rest 13 sec @ 15% (15w)
  • 14 sec @ 75% (75w)
  • Rest 6 sec @ 167% (167w)
  • 6 sec @ 42% (42w)
  • Rest 15 sec
  • 13 sec @ 94% (94w)
  • Rest 7 sec
  • 4 sec @ 292% (292w)
  • Rest 11 sec @ 17% (17w)
  • 5 sec @ 75% (75w)
  • 22 sec
  • Rest 4 sec @ 167% (167w)
  • 5 sec
  • Rest 48 sec @ 73% (73w)
  • 3 sec @ 217% (217w)
  • Rest 26 sec @ 88% (88w)
  • 3 sec @ 156% (156w)
  • Rest 36 sec @ 117% (117w)
  • 13 sec @ 156% (156w)
  • Rest 3 sec @ 208% (208w)
  • 4 sec @ 88% (88w)
  • Rest 4 sec @ 183% (183w)
  • 3 sec @ 83% (83w)
  • Rest 3 sec @ 263% (263w)
  • 36 sec @ 21% (21w)
  • Rest 30 sec @ 79% (79w)
  • 3 sec @ 175% (175w)
  • Rest 10 sec @ 125% (125w)
  • 37 sec @ 88% (88w)
  • Rest 16 sec @ 63% (63w)
  • 9 sec @ 115% (115w)
  • Rest 5 sec @ 167% (167w)
  • 4 sec @ 196% (196w)
  • Rest 11 sec @ 83% (83w)
  • 21 sec @ 21% (21w)
  • Rest 3 sec @ 133% (133w)
  • 5 sec @ 73% (73w)
  • 27 sec @ 100% (100w)
  • 3 sec @ 188% (188w)
  • 15 sec @ 104% (104w)
  • 3 sec @ 208% (208w)
  • 5 sec @ 167% (167w)
  • 5 sec @ 221% (221w)
  • 3 sec @ 104% (104w)
  • 3 sec @ 238% (238w)
  • 6 sec @ 167% (167w)
  • 16 sec @ 73% (73w)
  • 3 sec @ 279% (279w)
  • 24 sec
  • 3 sec @ 200% (200w)
  • 8 sec
  • 12 sec @ 29% (29w)
  • 5 sec @ 146% (146w)
  • 43 sec @ 23% (23w)
  • 5 sec @ 63% (63w)
  • 3 sec @ 167% (167w)
  • 3 sec @ 104% (104w)
  • 3 sec @ 167% (167w)
  • 5 sec @ 117% (117w)
  • 3 sec @ 152% (152w)
  • 14 sec @ 96% (96w)
  • 12 sec @ 208% (208w)
  • 3 sec
  • 40 sec @ 56% (56w)
  • 3 sec @ 250% (250w)
  • 5 sec @ 125% (125w)
  • 3 sec @ 179% (179w)
  • 3 sec @ 104% (104w)
  • 5 sec @ 240% (240w)
  • 3 sec
  • 5 sec @ 250% (250w)