Step-up sprints

• Cycling
• 59mTime
• 101Stress
• 1.01Intensity
• 15Popularity

About this workout

These step-up sprints deliver a gnarly punch for your sprinting power and lactate tolerance, perfect for those rolling sprints or hill sprints when you need to close gaps or launch a breakaway. Use this workout to build the anaerobic kick that will elevate your race-day performance.

Workout structure

• Warm up 10 min @ 65% (65w) 90 rpm
• 10 sec @ 290% (290w) 90 rpm
• Rest 40 sec @ 35% (35w) 90 rpm
• 20 sec @ 265% (265w) 90 rpm
• Rest 3 min @ 35% (35w) 90 rpm
• 30 sec @ 235% (235w) 90 rpm
• Rest 5 min @ 35% (35w) 90 rpm
• 40 sec @ 210% (210w) 90 rpm
• Rest 6 min @ 35% (35w) 90 rpm
• 50 sec @ 195% (195w) 90 rpm
• Rest 5 min @ 60% (60w) 90 rpm
• 10 sec @ 290% (290w) 90 rpm
• Rest 40 sec @ 35% (35w) 90 rpm
• 20 sec @ 265% (265w) 90 rpm
• Rest 3 min @ 35% (35w) 90 rpm
• 30 sec @ 235% (235w) 90 rpm
• Rest 5 min @ 35% (35w) 90 rpm
• 40 sec @ 210% (210w) 90 rpm
• Rest 6 min @ 35% (35w) 90 rpm
• 50 sec @ 195% (195w) 90 rpm
• Rest 10 min @ 35% (35w) 90 rpm