Anaerobic

Shaker XL p2

  • Cycling
  • 49mTime
  • 64Stress
  • 0.88Intensity
  • 45Popularity

About this workout

The Shaker XL p2 workout is a gnarly anaerobic session that builds your raw sprinting power and lactate tolerance, perfect for closing gaps in a group ride or powering through race kicks. It's a hard-hitting session that pushes your limits while enhancing your top-end punch.

Val

Workout structure

  • 1 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)