Anaerobic

Spanish Needle

  • Cycling
  • 1h 30mTime
  • 101Stress
  • 0.82Intensity
  • 777Popularity

About this workout

Spanish Needle is a gnarly anaerobic workout designed to build your kick for closing gaps and boosting raw sprinting power. Perfect for those looking to sharpen their top-end punch for race kicks or breakaways, this session packs in a punishing volume of high-intensity efforts with brief recoveries.

SooMK

Workout structure

  • 2 min @ 50% (50w)
  • 2 min @ 71% (71w)
  • 2 min @ 90% (90w)
  • 1 min @ 40% (40w)
  • 12 sec @ 130% (130w)
  • 24 sec @ 40% (40w)
  • 12 sec @ 135% (135w)
  • 24 sec @ 40% (40w)
  • 12 sec @ 140% (140w)
  • 3:36 min @ 40% (40w)
  • 5X
    • 15 sec @ 130% (130w)
    • 15 sec @ 40% (40w)
  • 5X
    • 15 sec @ 140% (140w)
    • 15 sec @ 40% (40w)
  • 4X
    • 15 sec @ 150% (150w)
    • 15 sec @ 40% (40w)
  • 15 sec @ 150% (150w)
  • 5:15 min @ 40% (40w)
  • 15X
    • 15 sec @ 150% (150w)
    • 15 sec @ 40% (40w)
  • 15 sec @ 150% (150w)
  • 5:15 min @ 40% (40w)
  • 15X
    • 15 sec @ 150% (150w)
    • 15 sec @ 40% (40w)
  • 15 sec @ 150% (150w)
  • 5:15 min @ 40% (40w)
  • 15X
    • 15 sec @ 150% (150w)
    • 15 sec @ 40% (40w)
  • 15 sec @ 150% (150w)
  • 5:15 min @ 40% (40w)
  • 15X
    • 15 sec @ 150% (150w)
    • 15 sec @ 40% (40w)
  • 15 sec @ 150% (150w)
  • 5:15 min @ 40% (40w)
  • 15X
    • 15 sec @ 150% (150w)
    • 15 sec @ 40% (40w)
  • 15 sec @ 150% (150w)
  • 5:45 min @ 40-30% (40-30w)