Anaerobic

Spiral Shorter x8 110-130-150-45%

  • Cycling
  • 32mTime
  • 43Stress
  • 0.89Intensity
  • 45Popularity

About this workout

This steady anaerobic workout is designed to build your sprinting power and lactate tolerance with a punishing main set that will prepare you for closing gaps in races or group rides. Perfect for developing that vital top-end punch needed during critical moments like breakaways or final sprints.

ScottF

Workout structure

  • Warm-Up 3 min @ 35-55% (35-55w)
  • Active 10 sec @ 90% (90w)
  • Active 2:30 min @ 55-65% (55-65w)
  • Active 15 sec @ 110% (110w)
  • Active 2 min @ 65-75% (65-75w)
  • Active 20 sec @ 120% (120w)
  • Active 1:30 min @ 50% (50w)
  • Active 2 min @ 110% (110w)
  • Active 2 min @ 45% (45w)
  • Active 1:45 min @ 120% (120w)
  • Active 1:45 min @ 45% (45w)
  • Active 1:30 min @ 130% (130w)
  • Active 1:30 min @ 45% (45w)
  • Active 1:15 min @ 130% (130w)
  • Active 1:15 min @ 45% (45w)
  • Active 1 min @ 130% (130w)
  • Active 1 min @ 45% (45w)
  • Active 45 sec @ 130% (130w)
  • Active 45 sec @ 45% (45w)
  • Active 30 sec @ 140% (140w)
  • Active 30 sec @ 45% (45w)
  • Active 15 sec @ 150% (150w)
  • Active 15 sec @ 45% (45w)
  • Cooldown 5 min @ 55-30% (55-30w)