Start by start
- Cycling
- 47mTime
- 40Stress
- 0.71Intensity
- 170Popularity
About this workout
This workout features explosive 10-second efforts at a staggering intensity to build your raw sprinting power and lactate tolerance, crucial for closing gaps in races or launching breakaways. It's a targeted session for enhancing your top-end punch, perfect for pushing your limits and sharpening your anaerobic capacity.
Workout structure
- 6 min @ 40-50% (40-50w)
- 1:30 min @ 55% (55w)
- 1 min @ 70% (70w)
- 1:30 min @ 75% (75w)
- 1 min @ 40% (40w)
- 9 sec @ 250% (250w)
- 4 min @ 50-55% (50-55w)
- 15 sec @ 250% (250w)
- 4 min @ 50-55% (50-55w)
- 10 sec @ 20% (20w) 60 rpm
- 25 sec @ 164% (164w)
- 40 sec @ 30% (30w)
- 2 min @ 45-55% (45-55w)
- 2 min @ 55-50% (55-50w)
- 2 min @ 50-60% (50-60w)
- 10 sec @ 20% (20w) 60 rpm
- 25 sec @ 175% (175w)
- 40 sec @ 30% (30w)
- 2 min @ 45-55% (45-55w)
- 2 min @ 55-50% (55-50w)
- 2 min @ 50-60% (50-60w)
- 10 sec @ 20% (20w) 60 rpm
- 25 sec @ 164% (164w)
- 40 sec @ 30% (30w)
- 2 min @ 45-55% (45-55w)
- 2 min @ 55-50% (55-50w)
- 2 min @ 50-60% (50-60w)
- 10 sec @ 20% (20w) 60 rpm
- 25 sec @ 175% (175w)
- 2 min @ 45-55% (45-55w)
- 2 min @ 70% (70w)
- 2 min @ 50-35% (50-35w)