Strength Surges

• Cycling
• 53mTime
• 50Stress
• 0.75Intensity
• 40Popularity

About this workout

Strength Surges focus on intense VO2 max efforts with sustained 3-minute intervals, pushing your aerobic ceiling for when you need that extra oomph on climbs or during race surges. This workout develops the engine to keep pace with aggressive group rides or respond to sudden attacks, making it a key addition to your training arsenal.

Workout structure

• Warm-Up 10 min @ 25-75% (25-75w)
• Active 1 min @ 51% (51w)
• Active 10 sec @ 109% (109w)
• Active 2 min @ 51% (51w)
• 2X
  • Active 5 min @ 65-91% (65-91w) 70 rpm
  • Active 3 min @ 92% (92w)
  • Active 40 sec @ 115% (115w) 65 rpm
  • Active 4 min @ 40% (40w)
• Active 5 min @ 65-91% (65-91w) 70 rpm
• Active 3 min @ 91% (91w)
• Active 40 sec @ 115% (115w) 65 rpm
• Cooldown 6 min @ 55-25% (55-25w)