Anaerobic

Shaker XL

  • Cycling
  • 1h 40mTime
  • 130Stress
  • 0.88Intensity
  • 75Popularity

About this workout

Shaker XL focuses on building that top-end punch with two hard efforts at 90% FTP, perfect for closing gaps on group rides or delivering a fierce kick in a sprint finish. This workout enhances your lactate tolerance and raw sprinting power, making it a go-to for those looking to elevate their race day performance.

Val

Workout structure

  • 4 min @ 50% (50w)
  • 2 min @ 60% (60w)
  • 30 sec @ 100% (100w)
  • 2 min @ 72% (72w)
  • 3 min @ 80% (80w)
  • 40 sec @ 85% (85w)
  • 40 sec @ 100% (100w)
  • 1 min @ 50% (50w)
  • 40 sec @ 80% (80w)
  • 40 sec @ 100% (100w)
  • 5 min @ 80% (80w)
  • 30 sec @ 90% (90w)
  • 3 min @ 80% (80w)
  • 2 min @ 50% (50w)
  • 2 min @ 130% (130w)
  • 2 min @ 50% (50w)
  • 1:10 min @ 90% (90w)
  • 20 sec @ 95% (95w)
  • 40 sec @ 90% (90w)
  • 30 sec @ 95% (95w)
  • 30 sec @ 90% (90w)
  • 40 sec @ 95% (95w)
  • 2 min @ 90% (90w)
  • 30 sec @ 95% (95w)
  • 1 min @ 90% (90w)
  • 2 min @ 50% (50w)
  • 1:20 min @ 120% (120w)
  • 40 sec @ 125% (125w)
  • 2 min @ 120% (120w)
  • 2 min @ 50% (50w)
  • 1:10 min @ 100% (100w)
  • 40 sec @ 105% (105w)
  • 2:10 min @ 100% (100w)
  • 3 min @ 50% (50w)
  • 2X
    • 40 sec @ 130% (130w)
    • 20 sec @ 40% (40w)
  • 50 sec @ 130% (130w)
  • 2X
    • 20 sec @ 40% (40w)
    • 40 sec @ 130% (130w)
  • 20 sec @ 40% (40w)
  • 50 sec @ 130% (130w)
  • 2 min @ 40% (40w)
  • 40 sec @ 140% (140w)
  • 3X
    • 30 sec @ 40% (40w)
    • 30 sec @ 140% (140w)
  • 30 sec @ 40% (40w)
  • 40 sec @ 140% (140w)
  • 30 sec @ 40% (40w)
  • 30 sec @ 140% (140w)
  • 2 min @ 40% (40w)
  • 20 sec @ 145% (145w)
  • 45 sec @ 40% (40w)
  • 25 sec @ 145% (145w)
  • 3X
    • 45 sec @ 40% (40w)
    • 20 sec @ 145% (145w)
  • 45 sec @ 40% (40w)
  • 25 sec @ 145% (145w)
  • 45 sec @ 40% (40w)
  • 2 min @ 40% (40w)
  • 2X
    • 4:10 min @ 90% (90w)
    • 1 min @ 40% (40w)
  • 4:10 min @ 92% (92w)
  • 9 min @ 40% (40w)