Sprints into Zone 3 #2
- Cycling
- 1h 7mTime
- 81Stress
- 0.85Intensity
- 60Popularity
About this workout
This workout features hard sprints that build your top-end punch and raw sprinting power, perfect for closing gaps in breakaways or responding to race kicks. Use it as a key session to enhance your lactate tolerance and boost your anaerobic capacity for those gnarly moments when the pace heats up.
Workout structure
- 3 min @ 50% (50w)
- 4X
- 10 sec @ 170% (170w)
- 50 sec @ 50% (50w)
- 2 min @ 75% (75w)
- 2 min @ 50% (50w)
- 1 min @ 76% (76w)
- 1 min @ 95% (95w)
- 3 min @ 50% (50w)
- 1 min @ 125% (125w)
- 1 min @ 66% (66w)
- 30 sec @ 150% (150w)
- 30 sec @ 65% (65w)
- 15 sec @ 167% (167w)
- 45 sec @ 65% (65w)
- 10 sec @ 185% (185w)
- 50 sec @ 65% (65w)
- 5 min @ 81% (81w)
- 2 min @ 50% (50w)
- 1 min @ 125% (125w)
- 1 min @ 66% (66w)
- 30 sec @ 150% (150w)
- 30 sec @ 65% (65w)
- 15 sec @ 167% (167w)
- 45 sec @ 65% (65w)
- 10 sec @ 185% (185w)
- 50 sec @ 65% (65w)
- 5 min @ 81% (81w)
- 2 min @ 50% (50w)
- 1 min @ 125% (125w)
- 1 min @ 66% (66w)
- 30 sec @ 150% (150w)
- 30 sec @ 65% (65w)
- 15 sec @ 167% (167w)
- 45 sec @ 65% (65w)
- 10 sec @ 185% (185w)
- 50 sec @ 65% (65w)
- 5 min @ 81% (81w)
- 2 min @ 50% (50w)
- 1 min @ 125% (125w)
- 1 min @ 65% (65w)
- 30 sec @ 150% (150w)
- 30 sec @ 65% (65w)
- 15 sec @ 167% (167w)
- 45 sec @ 65% (65w)
- 10 sec @ 185% (185w)
- 50 sec @ 66% (66w)
- 5 min @ 81% (81w)
- 5 min @ 50% (50w)