Anaerobic

Suf - Violator

  • Cycling
  • 1h 3mTime
  • 79Stress
  • 0.86Intensity
  • 145Popularity

About this workout

This workout features brutal bursts of 15 seconds at nearly double your FTP, perfect for developing the raw sprinting power and lactate tolerance needed to close gaps or launch breakaways. Ideal for seasoned riders looking to fine-tune their top-end punch for race day.

foldingbikebass

Workout structure

  • Recovery 1:41 min @ 50% (50w) 90 rpm
  • FTP 3:9 min @ 70% (70w) 90 rpm
  • FTP 1:48 min @ 80% (80w) 90 rpm
  • FTP 1 min @ 85% (85w) 100 rpm
  • Recovery 57 sec @ 55% (55w) 90 rpm
  • FTP 1:3 min @ 95% (95w) 110 rpm
  • Recovery 1:1 min @ 55% (55w) 90 rpm
  • FTP 1 min @ 110% (110w) 110 rpm
  • FTP 1:59 min @ 80% (80w) 90 rpm
  • NM 5 sec @ 280% (280w) 110 rpm
  • Recovery 30 sec @ 45% (45w) 90 rpm
  • NM 5 sec @ 277% (277w) 110 rpm
  • Recovery 30 sec @ 45% (45w) 90 rpm
  • NM 5 sec @ 274% (274w) 110 rpm
  • Recovery 30 sec @ 45% (45w) 90 rpm
  • NM 5 sec @ 271% (271w) 110 rpm
  • Recovery 30 sec @ 45% (45w) 90 rpm
  • NM 5 sec @ 266% (266w) 110 rpm
  • Recovery 30 sec @ 45% (45w) 90 rpm
  • NM 5 sec @ 260% (260w) 110 rpm
  • Recovery 30 sec @ 45% (45w) 90 rpm
  • NM 5 sec @ 254% (254w) 110 rpm
  • Recovery 30 sec @ 45% (45w) 90 rpm
  • NM 5 sec @ 251% (251w) 110 rpm
  • Recovery 30 sec @ 45% (45w) 90 rpm
  • NM 5 sec @ 249% (249w) 110 rpm
  • Recovery 30 sec @ 45% (45w) 90 rpm
  • NM 5 sec @ 246% (246w) 110 rpm
  • Recovery 30 sec @ 45% (45w) 90 rpm
  • NM 5 sec @ 243% (243w) 110 rpm
  • Recovery 30 sec @ 45% (45w) 90 rpm
  • NM 5 sec @ 240% (240w) 110 rpm
  • Recovery 30 sec @ 45% (45w) 90 rpm
  • NM 10 sec @ 234% (234w) 110 rpm
  • Recovery 1 min @ 45% (45w) 90 rpm
  • NM 10 sec @ 231% (231w) 110 rpm
  • Recovery 1 min @ 45% (45w) 90 rpm
  • NM 10 sec @ 229% (229w) 110 rpm
  • Recovery 1 min @ 45% (45w) 90 rpm
  • NM 10 sec @ 226% (226w) 110 rpm
  • Recovery 1 min @ 45% (45w) 90 rpm
  • NM 10 sec @ 223% (223w) 110 rpm
  • Recovery 1 min @ 45% (45w) 90 rpm
  • NM 10 sec @ 220% (220w) 110 rpm
  • Recovery 1 min @ 45% (45w) 90 rpm
  • NM 10 sec @ 217% (217w) 110 rpm
  • Recovery 1 min @ 45% (45w) 90 rpm
  • NM 10 sec @ 214% (214w) 110 rpm
  • Recovery 1 min @ 45% (45w) 90 rpm
  • NM 15 sec @ 211% (211w) 110 rpm
  • Recovery 1:30 min @ 45% (45w) 90 rpm
  • NM 15 sec @ 209% (209w) 110 rpm
  • Recovery 1:30 min @ 45% (45w) 90 rpm
  • NM 15 sec @ 206% (206w) 110 rpm
  • Recovery 1:30 min @ 45% (45w) 90 rpm
  • NM 15 sec @ 203% (203w) 110 rpm
  • 2X
    • Recovery 1:30 min @ 45% (45w) 90 rpm
    • NM 15 sec @ 200% (200w) 110 rpm
  • Recovery 3 min @ 45% (45w) 90 rpm
  • AC 5 sec @ 256% (256w) 110 rpm
  • Recovery 15 sec @ 40% (40w) 90 rpm
  • AC 5 sec @ 249% (249w) 110 rpm
  • Recovery 15 sec @ 40% (40w) 90 rpm
  • AC 5 sec @ 234% (234w) 110 rpm
  • Recovery 15 sec @ 40% (40w) 90 rpm
  • AC 5 sec @ 227% (227w) 110 rpm
  • Recovery 15 sec @ 40% (40w) 90 rpm
  • AC 5 sec @ 219% (219w) 110 rpm
  • Recovery 15 sec @ 40% (40w) 90 rpm
  • AC 5 sec @ 215% (215w) 110 rpm
  • Recovery 15 sec @ 40% (40w) 90 rpm
  • AC 5 sec @ 212% (212w) 110 rpm
  • Recovery 15 sec @ 40% (40w) 90 rpm
  • AC 5 sec @ 209% (209w) 110 rpm
  • Recovery 15 sec @ 40% (40w) 90 rpm
  • AC 5 sec @ 206% (206w) 110 rpm
  • Recovery 15 sec @ 40% (40w) 90 rpm
  • AC 5 sec @ 203% (203w) 110 rpm
  • Recovery 15 sec @ 40% (40w) 90 rpm
  • AC 10 sec @ 200% (200w) 110 rpm
  • Recovery 30 sec @ 40% (40w) 90 rpm
  • AC 10 sec @ 199% (199w) 110 rpm
  • Recovery 30 sec @ 40% (40w) 90 rpm
  • AC 10 sec @ 196% (196w) 110 rpm
  • Recovery 30 sec @ 40% (40w) 90 rpm
  • AC 10 sec @ 193% (193w) 110 rpm
  • Recovery 30 sec @ 40% (40w) 90 rpm
  • AC 10 sec @ 190% (190w) 110 rpm
  • 3X
    • Recovery 30 sec @ 40% (40w) 90 rpm
    • AC 10 sec @ 187% (187w) 110 rpm
  • Recovery 30 sec @ 40% (40w) 90 rpm
  • 3X
    • AC 15 sec @ 184% (184w) 110 rpm
    • Recovery 45 sec @ 40% (40w) 90 rpm
  • AC 15 sec @ 184% (184w) 110 rpm
  • Recovery 2:45 min @ 40% (40w) 90 rpm
  • MAP 5 sec @ 244% (244w) 110 rpm
  • Recovery 5 sec @ 35% (35w) 90 rpm
  • MAP 5 sec @ 232% (232w) 110 rpm
  • Recovery 5 sec @ 35% (35w) 90 rpm
  • MAP 5 sec @ 219% (219w) 110 rpm
  • Recovery 5 sec @ 35% (35w) 90 rpm
  • MAP 5 sec @ 207% (207w) 110 rpm
  • Recovery 5 sec @ 35% (35w) 90 rpm
  • MAP 5 sec @ 201% (201w) 110 rpm
  • Recovery 5 sec @ 35% (35w) 90 rpm
  • MAP 5 sec @ 199% (199w) 110 rpm
  • Recovery 5 sec @ 35% (35w) 90 rpm
  • MAP 5 sec @ 196% (196w) 110 rpm
  • Recovery 5 sec @ 35% (35w) 90 rpm
  • MAP 5 sec @ 193% (193w) 110 rpm
  • Recovery 5 sec @ 35% (35w) 90 rpm
  • MAP 10 sec @ 189% (189w) 110 rpm
  • Recovery 10 sec @ 35% (35w) 90 rpm
  • MAP 10 sec @ 188% (188w) 110 rpm
  • Recovery 10 sec @ 35% (35w) 90 rpm
  • MAP 10 sec @ 187% (187w) 110 rpm
  • Recovery 10 sec @ 35% (35w) 90 rpm
  • MAP 10 sec @ 185% (185w) 110 rpm
  • Recovery 10 sec @ 35% (35w) 90 rpm
  • MAP 10 sec @ 184% (184w) 110 rpm
  • Recovery 10 sec @ 35% (35w) 90 rpm
  • MAP 10 sec @ 183% (183w) 110 rpm
  • Recovery 10 sec @ 35% (35w) 90 rpm
  • MAP 15 sec @ 183% (183w) 110 rpm
  • Recovery 15 sec @ 35% (35w) 90 rpm
  • MAP 15 sec @ 183% (183w) 110 rpm
  • Recovery 3 min @ 35% (35w) 90 rpm