Sneaky

• Cycling
• 1hTime
• 56Stress
• 0.75Intensity
• 81Popularity

About this workout

Sneaky is your go-to mid-week staple, blending steady effort with short recoveries to build aerobic durability just below threshold. This workout primes you for sustained climbs and prepares you for the steady pace needed in group rides.

Workout structure

• Warm-Up 5 min @ 40-60% (40-60w)
• Active 5 min @ 60% (60w) 95 rpm
• Active 3 min @ 80% (80w) 90 rpm
• Active 1 min @ 95% (95w) 90 rpm
• Active 1 min @ 55% (55w) 85 rpm
• Active 3 min @ 80% (80w) 60 rpm
• Active 1 min @ 95% (95w) 60 rpm
• Active 1 min @ 55% (55w) 85 rpm
• Active 3 min @ 80% (80w) 90 rpm
• Active 1 min @ 95% (95w) 90 rpm
• Active 1 min @ 55% (55w) 85 rpm
• Active 3 min @ 80% (80w) 60 rpm
• Active 1 min @ 95% (95w) 60 rpm
• Active 1 min @ 55% (55w) 85 rpm
• Active 3 min @ 80% (80w) 90 rpm
• Active 1 min @ 95% (95w) 90 rpm
• Active 1 min @ 55% (55w) 85 rpm
• Active 3 min @ 80% (80w) 60 rpm
• Active 1 min @ 95% (95w) 60 rpm
• Active 1 min @ 55% (55w) 85 rpm
• Active 3 min @ 80% (80w) 90 rpm
• Active 1 min @ 95% (95w) 90 rpm
• Active 1 min @ 55% (55w) 85 rpm
• Active 3 min @ 80% (80w) 60 rpm
• Active 30 sec @ 95% (95w) 100 rpm
• Active 30 sec @ 95-120% (95-120w)
• Active 1 min @ 55% (55w) 85 rpm
• Active 5 min @ 60% (60w) 90 rpm
• Cooldown 5 min @ 60-40% (60-40w)