SIT-SST-SIT 5x(30-300-30), 3 min rest
Start with a sprint to ramp up HR then keep holding on to SST and sprint for finish -- short version.
Power is slightly decreased with every set.
- Author: Sanbangamaran
- Sport: bike
- Duration: 60 min
- Dominant zone: Anaerobic
- Intensity: 0.93
- Created: 2023-03-01T20:26:11.772Z
- Updated: 2026-04-22T11:00:30.569Z
Structure
- 3 min @ 40-50% (40-50w)
- 2 min @ 50-100% (50-100w)
- 3X
- 30 sec @ 130% (130w)
- Rest 30 sec @ 50% (50w)
- 1:30 min @ 50% (50w)
- 30 sec @ 180% (180w)
- Rest 2 min @ 105-95% (105-95w)
- 3 min @ 95-90% (95-90w)
- Rest 30 sec @ 130% (130w)
- 3 min @ 45% (45w)
- Rest 30 sec @ 180% (180w)
- 2 min @ 105-95% (105-95w)
- Rest 3 min @ 95-90% (95-90w)
- 30 sec @ 130% (130w)
- Rest 3 min @ 45% (45w)
- Rest 30 sec @ 176% (176w)
- 2 min @ 103-93% (103-93w)
- Rest 3 min @ 93-89% (93-89w)
- 30 sec @ 130% (130w)
- Rest 3 min @ 45% (45w)
- 30 sec @ 173% (173w)
- Rest 2 min @ 102-92% (102-92w)
- 3 min @ 92-88% (92-88w)
- Rest 30 sec @ 130% (130w)
- 3 min @ 45% (45w)
- Rest 30 sec @ 170% (170w)
- 2 min @ 100-90% (100-90w)
- 3 min @ 90-86% (90-86w)
- Rest 30 sec @ 130% (130w)
- 2:30 min @ 45% (45w)
- Rest 2 min @ 45-60% (45-60w)
- 2 min @ 60-40% (60-40w)
- Rest 2 min @ 40% (40w)