Anaerobic

SMART - Let the Sparks Fly - Xert

  • Cycling
  • 1h 7mTime
  • 81Stress
  • 0.85Intensity
  • 20Popularity

About this workout

Get ready to unleash your top-end punch with this anaerobic workout featuring 20-second max efforts designed to build raw sprinting power and lactate tolerance. Perfect for those moments in a race when you need to close gaps or respond to sudden attacks.

NISIOKA

Workout structure

  • Active 10 min @ 45-75% (45-75w)
  • Active 20 sec @ 172% (172w)
  • Active 20 sec @ 38% (38w)
  • Active 20 sec @ 187-169% (187-169w)
  • Active 20 sec @ 63% (63w)
  • Active 20 sec @ 171-152% (171-152w)
  • Active 20 sec @ 54-57% (54-57w)
  • Active 20 sec @ 157-141% (157-141w)
  • Active 20 sec @ 49-52% (49-52w)
  • Active 20 sec @ 148-134% (148-134w)
  • Active 20 sec @ 46-50% (46-50w)
  • Active 20 sec @ 142-131% (142-131w)
  • Active 20 sec @ 45-49% (45-49w)
  • Active 20 sec @ 139-128% (139-128w)
  • Active 20 sec @ 44-48% (44-48w)
  • Active 20 sec @ 137-127% (137-127w)
  • 2X
    • Active 20 sec @ 43-47% (43-47w)
    • Active 20 sec @ 136-126% (136-126w)
  • Active 20 sec @ 43-47% (43-47w)
  • Active 20 sec @ 135-126% (135-126w)
  • Active 20 sec @ 43-47% (43-47w)
  • Active 30 sec @ 81-84% (81-84w)
  • Active 30 sec @ 49-54% (49-54w)
  • Active 30 sec @ 92% (92w)
  • Active 30 sec @ 54-58% (54-58w)
  • Active 30 sec @ 98% (98w)
  • Active 30 sec @ 58-61% (58-61w)
  • Active 30 sec @ 102% (102w)
  • Active 30 sec @ 61-63% (61-63w)
  • Active 30 sec @ 104% (104w)
  • Active 30 sec @ 64% (64w)
  • Active 30 sec @ 105% (105w)
  • Active 30 sec @ 65% (65w)
  • Active 30 sec @ 106% (106w)
  • Active 30 sec @ 65% (65w)
  • Active 30 sec @ 109-107% (109-107w)
  • Active 30 sec @ 65% (65w)
  • Active 3 min @ 35% (35w)
  • Active 20 sec @ 172% (172w)
  • Active 20 sec @ 38% (38w)
  • Active 20 sec @ 203-176% (203-176w)
  • Active 20 sec @ 58% (58w)
  • Active 20 sec @ 180-157% (180-157w)
  • Active 20 sec @ 48-51% (48-51w)
  • Active 20 sec @ 164-145% (164-145w)
  • Active 20 sec @ 43-47% (43-47w)
  • Active 20 sec @ 155-139% (155-139w)
  • Active 20 sec @ 41-45% (41-45w)
  • Active 20 sec @ 150-136% (150-136w)
  • Active 20 sec @ 40-44% (40-44w)
  • Active 20 sec @ 147-134% (147-134w)
  • Active 20 sec @ 39-43% (39-43w)
  • Active 20 sec @ 145-132% (145-132w)
  • Active 20 sec @ 39-43% (39-43w)
  • Active 20 sec @ 144-132% (144-132w)
  • 2X
    • Active 20 sec @ 38-43% (38-43w)
    • Active 20 sec @ 144-131% (144-131w)
  • Active 20 sec @ 38-43% (38-43w)
  • Active 30 sec @ 69-74% (69-74w)
  • Active 30 sec @ 46-51% (46-51w)
  • Active 30 sec @ 84% (84w)
  • Active 30 sec @ 53-57% (53-57w)
  • Active 30 sec @ 91% (91w)
  • Active 30 sec @ 58-61% (58-61w)
  • Active 30 sec @ 96% (96w)
  • Active 30 sec @ 63% (63w)
  • Active 30 sec @ 100% (100w)
  • Active 30 sec @ 65% (65w)
  • Active 30 sec @ 102% (102w)
  • Active 30 sec @ 66% (66w)
  • Active 30 sec @ 103% (103w)
  • Active 30 sec @ 67% (67w)
  • Active 30 sec @ 104% (104w)
  • Active 30 sec @ 68% (68w)
  • Active 3 min @ 44% (44w)
  • Active 20 sec @ 172% (172w)
  • Active 20 sec @ 38% (38w)
  • Active 20 sec @ 181-161% (181-161w)
  • Active 20 sec @ 60% (60w)
  • Active 20 sec @ 165-147% (165-147w)
  • Active 20 sec @ 52-55% (52-55w)
  • Active 20 sec @ 153-138% (153-138w)
  • Active 20 sec @ 48-51% (48-51w)
  • Active 20 sec @ 145-133% (145-133w)
  • Active 20 sec @ 46-49% (46-49w)
  • Active 20 sec @ 141-130% (141-130w)
  • Active 20 sec @ 44-48% (44-48w)
  • Active 20 sec @ 138-128% (138-128w)
  • Active 20 sec @ 44-48% (44-48w)
  • Active 20 sec @ 137-127% (137-127w)
  • 2X
    • Active 20 sec @ 43-47% (43-47w)
    • Active 20 sec @ 136-126% (136-126w)
  • Active 20 sec @ 43-47% (43-47w)
  • Active 20 sec @ 135-126% (135-126w)
  • Active 20 sec @ 43-47% (43-47w)
  • Active 30 sec @ 70-74% (70-74w)
  • Active 30 sec @ 50-54% (50-54w)
  • Active 30 sec @ 83% (83w)
  • Active 30 sec @ 56-59% (56-59w)
  • Active 30 sec @ 89% (89w)
  • Active 30 sec @ 60-63% (60-63w)
  • Active 30 sec @ 93% (93w)
  • Active 30 sec @ 65% (65w)
  • Active 30 sec @ 96% (96w)
  • Active 30 sec @ 67% (67w)
  • Active 30 sec @ 98% (98w)
  • Active 30 sec @ 68% (68w)
  • Active 30 sec @ 100% (100w)
  • Active 30 sec @ 69% (69w)
  • Active 30 sec @ 101% (101w)
  • Active 30 sec @ 70% (70w)
  • Active 5 min @ 49-38% (49-38w)