Anaerobic

Spencer Row-say

  • Cycling
  • 1h 15mTime
  • 84Stress
  • 0.82Intensity
  • 15Popularity

About this workout

Spencer Row-say is a brutal anaerobic workout designed to build your sprinting power and lactate tolerance with hard-hitting intervals that mimic the intensity of race kicks and critical moments in a group ride. Perfect for developing that top-end punch when you need to close gaps or launch a breakaway.

Rowan

Workout structure

  • Warm-Up 3 min @ 50% (50w)
  • Active 3 min @ 60% (60w)
  • Active 3 min @ 70% (70w)
  • Active 20 sec @ 125% (125w)
  • Active 20 sec @ 40% (40w)
  • Active 25 sec @ 125% (125w)
  • Active 25 sec @ 40% (40w)
  • Active 30 sec @ 125% (125w)
  • Active 30 sec @ 40% (40w)
  • Active 30 sec @ 125% (125w)
  • Active 2 min @ 50% (50w)
  • 5X
    • Active 30 sec @ 125% (125w)
    • Active 15 sec @ 40% (40w)
  • 30 sec @ 125% (125w)
  • 3 min @ 50% (50w)
  • 5X
    • 30 sec @ 125% (125w)
    • 15 sec @ 40% (40w)
  • 30 sec @ 125% (125w)
  • 3 min @ 50% (50w)
  • 5X
    • 30 sec @ 125% (125w)
    • 15 sec @ 40% (40w)
  • 30 sec @ 125% (125w)
  • 3 min @ 50% (50w)
  • 5X
    • 30 sec @ 125% (125w)
    • 15 sec @ 40% (40w)
  • 30 sec @ 125% (125w)
  • 3 min @ 50% (50w)
  • 5X
    • 30 sec @ 125% (125w)
    • 15 sec @ 40% (40w)
  • 30 sec @ 125% (125w)
  • 3 min @ 50% (50w)
  • 25 min @ 70% (70w)