Sprints into Zone 3 #1

• Cycling
• 33mTime
• 35Stress
• 0.79Intensity
• 25Popularity

About this workout

This workout features short, powerful sprints designed to boost your anaerobic capacity and improve your top-end punch, perfect for closing gaps during group rides or executing race kicks. Incorporate it into your routine to develop that raw sprinting power and lactate tolerance necessary for those gnarly moments on the bike.

Workout structure

• 3 min @ 55% (55w)
• 2X
  • 10 sec @ 180% (180w)
  • 45 sec @ 55% (55w)
• 1 min @ 75% (75w)
• 1 min @ 95% (95w)
• 2 min @ 55% (55w)
• 10 min @ 75% (75w)
• 2 min @ 55% (55w)
• 1 min @ 125% (125w)
• 1 min @ 55% (55w)
• 30 sec @ 150% (150w)
• 30 sec @ 55% (55w)
• 15 sec @ 165% (165w)
• 45 sec @ 55% (55w)
• 10 sec @ 185% (185w)
• 50 sec @ 55% (55w)
• 5 min @ 81% (81w)
• 3 min @ 55% (55w)