Steady&Surge then Pwr (Adv)

• Cycling
• 1h 1mTime
• 73Stress
• 0.85Intensity
• 30Popularity

About this workout

This workout features a solid main set of steady efforts followed by short surges, perfect for pushing your aerobic ceiling and enhancing your ability to respond to race kicks. Designed for those looking to build a powerful engine for climbing or maintaining pace in group rides, it delivers the intensity you need without overextending yourself.

Workout structure

• Warm-Up 5 min @ 35-75% (35-75w)
• 2X
  • Active 1 min @ 80% (80w)
  • Rest 1 min @ 50% (50w)
• 2X
  • Active 1 min @ 98% (98w)
  • Rest 1 min @ 50% (50w)
• Active 2 min @ 50% (50w)
• 6X
  • Active 30 sec @ 110% (110w)
  • Rest 2 min @ 81% (81w)
• Active 2 min @ 50% (50w)
• 4X
  • Active 30 sec @ 130% (130w)
  • Rest 2:45 min @ 81% (81w)
• Active 2 min @ 50% (50w)
• 3X
  • Active 1:30 min @ 120% (120w)
  • Rest 1:30 min @ 50% (50w)
• Cooldown 5 min @ 75-45% (75-45w)