SUF Violator

• Cycling
• 1h 4mTime
• 81Stress
• 0.86Intensity
• 257Popularity

About this workout

Get ready to dig deep with SUF Violator, featuring hard-hitting 15-second efforts at 175% FTP to build explosive kick and lactate tolerance for those critical race moments. This workout is perfect for developing the raw sprinting power you need to close gaps or unleash a savage attack during a group ride.

Workout structure

• 1:40 min @ 50% (50w) 90 rpm
• 3:11 min @ 70% (70w) 90 rpm
• 1:50 min @ 80% (80w) 90 rpm
• 1 min @ 85% (85w) 100 rpm
• 55 sec @ 55% (55w) 90 rpm
• 1:5 min @ 95% (95w) 110 rpm
• 55 sec @ 55% (55w) 90 rpm
• 1 min @ 110% (110w) 110 rpm
• 2 min @ 80% (80w) 90 rpm
• 3X
  • 5 sec @ 300% (300w) 110 rpm
  • 30 sec @ 45% (45w) 90 rpm
• 5 sec @ 295% (295w) 110 rpm
• 30 sec @ 45% (45w) 90 rpm
• 5 sec @ 290% (290w) 110 rpm
• 30 sec @ 45% (45w) 90 rpm
• 5 sec @ 285% (285w) 110 rpm
• 2X
  • 30 sec @ 45% (45w) 90 rpm
  • 5 sec @ 280% (280w) 110 rpm
• 30 sec @ 45% (45w) 90 rpm
• 5 sec @ 275% (275w) 110 rpm
• 30 sec @ 45% (45w) 90 rpm
• 5 sec @ 270% (270w) 110 rpm
• 2X
  • 30 sec @ 45% (45w) 90 rpm
  • 5 sec @ 265% (265w) 110 rpm
• 30 sec @ 45% (45w) 90 rpm
• 2X
  • 10 sec @ 250% (250w) 110 rpm
  • 1 min @ 45% (45w) 90 rpm
• 2X
  • 10 sec @ 245% (245w) 110 rpm
  • 1 min @ 45% (45w) 90 rpm
• 2X
  • 10 sec @ 240% (240w) 110 rpm
  • 1 min @ 45% (45w) 90 rpm
• 2X
  • 10 sec @ 235% (235w) 110 rpm
  • 1 min @ 45% (45w) 90 rpm
• 15 sec @ 235% (235w) 110 rpm
• 1:30 min @ 45% (45w) 90 rpm
• 15 sec @ 230% (230w) 110 rpm
• 2X
  • 1:30 min @ 45% (45w) 90 rpm
  • 15 sec @ 220% (220w) 110 rpm
• 2X
  • 1:30 min @ 45% (45w) 90 rpm
  • 15 sec @ 215% (215w) 110 rpm
• 3 min @ 45% (45w) 90 rpm
• 2X
  • 5 sec @ 245% (245w) 110 rpm
  • 15 sec @ 40% (40w) 90 rpm
• 2X
  • 5 sec @ 225% (225w) 110 rpm
  • 15 sec @ 40% (40w) 90 rpm
• 2X
  • 5 sec @ 205% (205w) 110 rpm
  • 15 sec @ 40% (40w) 90 rpm
• 2X
  • 5 sec @ 200% (200w) 110 rpm
  • 15 sec @ 40% (40w) 90 rpm
• 2X
  • 5 sec @ 195% (195w) 110 rpm
  • 15 sec @ 40% (40w) 90 rpm
• 2X
  • 10 sec @ 190% (190w) 110 rpm
  • 30 sec @ 40% (40w) 90 rpm
• 2X
  • 10 sec @ 185% (185w) 110 rpm
  • 30 sec @ 40% (40w) 90 rpm
• 2X
  • 10 sec @ 180% (180w) 110 rpm
  • 30 sec @ 40% (40w) 90 rpm
• 2X
  • 10 sec @ 175% (175w) 110 rpm
  • 30 sec @ 40% (40w) 90 rpm
• 3X
  • 15 sec @ 175% (175w) 110 rpm
  • 45 sec @ 40% (40w) 90 rpm
• 15 sec @ 175% (175w) 110 rpm
• 2:45 min @ 40% (40w) 90 rpm
• 5 sec @ 240% (240w) 110 rpm
• 10 sec @ 35% (35w) 90 rpm
• 5 sec @ 235% (235w) 110 rpm
• 10 sec @ 35% (35w) 90 rpm
• 5 sec @ 230% (230w) 110 rpm
• 10 sec @ 35% (35w) 90 rpm
• 5 sec @ 215% (215w) 110 rpm
• 10 sec @ 35% (35w) 90 rpm
• 5 sec @ 210% (210w) 110 rpm
• 10 sec @ 35% (35w) 90 rpm
• 5 sec @ 200% (200w) 110 rpm
• 10 sec @ 35% (35w) 90 rpm
• 5 sec @ 195% (195w) 110 rpm
• 2X
  • 10 sec @ 35% (35w) 90 rpm
  • 5 sec @ 190% (190w) 110 rpm
• 2X
  • 10 sec @ 35% (35w) 90 rpm
  • 5 sec @ 185% (185w) 110 rpm
• 3X
  • 10 sec @ 35% (35w) 90 rpm
  • 10 sec @ 185% (185w) 110 rpm
• 10 sec @ 35% (35w) 90 rpm
• 10 sec @ 180% (180w) 110 rpm
• 15 sec @ 30% (30w) 90 rpm
• 15 sec @ 180% (180w) 110 rpm
• 15 sec @ 35% (35w) 90 rpm
• 15 sec @ 180% (180w) 110 rpm
• 3:15 min @ 40% (40w) 90 rpm