Shaker

• Cycling
• 54mTime
• 111Stress
• 1.10Intensity
• 150Popularity

About this workout

The Shaker workout delivers a raw punch with intense bursts of power that build your sprinting capacity and lactate tolerance, perfect for sharpening your kick in races or closing gaps in group rides. This gnarly session is essential for developing that top-end strength needed for decisive breakaways.

Workout structure

• 3 min @ 63% (63w)
• 1 min @ 75% (75w)
• 20 sec @ 125% (125w)
• 1 min @ 90% (90w)
• 2 min @ 100% (100w)
• 40 sec @ 106% (106w)
• 40 sec @ 125% (125w)
• 2 min @ 63% (63w)
• 2 min @ 162% (162w)
• 2 min @ 63% (63w)
• 1:10 min @ 112% (112w)
• 20 sec @ 118% (118w)
• 40 sec @ 112% (112w)
• 30 sec @ 118% (118w)
• 30 sec @ 112% (112w)
• 40 sec @ 118% (118w)
• 2 min @ 112% (112w)
• 30 sec @ 118% (118w)
• 1 min @ 112% (112w)
• 2 min @ 63% (63w)
• 1:10 min @ 125% (125w)
• 40 sec @ 131% (131w)
• 2:10 min @ 125% (125w)
• 2 min @ 63% (63w)
• 2X
  • 40 sec @ 162% (162w)
  • 20 sec @ 50% (50w)
• 50 sec @ 162% (162w)
• 2X
  • 20 sec @ 50% (50w)
  • 40 sec @ 162% (162w)
• 20 sec @ 50% (50w)
• 50 sec @ 162% (162w)
• 2 min @ 50% (50w)
• 6X
  • 20 sec @ 181% (181w)
  • 45 sec @ 50% (50w)
• 2 min @ 50% (50w)
• 4:10 min @ 118% (118w)
• 4 min @ 63% (63w)