Anaerobic

Shaker

  • Cycling
  • 54mTime
  • 108Stress
  • 1.09Intensity
  • 240Popularity

About this workout

The Shaker workout is a brutal anaerobic blast, featuring 20-second efforts at 160% FTP that will build your sprinting power and lactate tolerance. Perfect for developing the kick needed to close gaps during high-stakes moments in races or group rides, this session will push your limits and prepare you for those gnarly finish-line sprints.

Ari

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 @ 160% (160w)
    • 20 sec @ 50% (50w)
  • 50 sec @ 160% (160w)
  • 2X
    • 20 sec @ 50% (50w)
    • 40 sec @ 160% (160w)
  • 20 sec @ 50% (50w)
  • 50 sec @ 160% (160w)
  • 2 min @ 50% (50w)
  • 6X
    • 20 sec @ 160% (160w)
    • 45 sec @ 50% (50w)
  • 2 min @ 50% (50w)
  • 4:10 min @ 115% (115w)
  • 4 min @ 63% (63w)