SUF Standing Starts

• Cycling
• 45mTime
• 29Stress
• 0.61Intensity
• 195Popularity

About this workout

This workout features explosive standing starts that build the kick needed to close gaps and deliver a raw punch when it counts. Perfect for sharpening your sprinting power and lactate tolerance ahead of race day or group ride attacks.

Workout structure

• 5:50 min @ 50% (50w) 90 rpm
• 1:44 min @ 55% (55w) 90 rpm
• 44 sec @ 70% (70w) 90 rpm
• 1:32 min @ 75% (75w) 95 rpm
• 1 min @ 50% (50w) 90 rpm
• 5 sec @ 260% (260w) 120 rpm
• 4 min @ 55% (55w) 90 rpm
• 5 sec @ 275% (275w) 154 rpm
• 4 min @ 55% (55w) 90 rpm
• 15 sec @ 20% (20w) 85 rpm
• 20 sec @ 140% (140w) 120 rpm
• 40 sec @ 30% (30w) 80 rpm
• 5:20 min @ 50% (50w) 85 rpm
• 15 sec @ 20% (20w) 80 rpm
• 20 sec @ 152% (152w) 120 rpm
• 40 sec @ 30% (30w) 80 rpm
• 5:20 min @ 50% (50w) 85 rpm
• 15 sec @ 20% (20w) 80 rpm
• 20 sec @ 140% (140w) 120 rpm
• 40 sec @ 30% (30w) 80 rpm
• 5:20 min @ 50% (50w) 85 rpm
• 15 sec @ 20% (20w) 80 rpm
• 20 sec @ 152% (152w) 120 rpm
• 2 min @ 45% (45w) 90 rpm
• 2:30 min @ 80% (80w) 90 rpm
• 2 min @ 50% (50w) 90 rpm