Sufferfest - 14 Vice Grips

• Cycling
• 53mTime
• 78Stress
• 0.94Intensity
• 482Popularity

About this workout

The Sufferfest Vice Grips workout is a savage anaerobic effort that develops your raw sprinting power and lactate tolerance through intense 30-second intervals at 130% FTP, perfect for closing gaps in a race or explosive efforts in a group ride. This brutal workout also builds the top-end punch needed for those gnarly finish-line sprints or breakaways.

Workout structure

• Warm-Up 3 min @ 40-60% (40-60w)
• Active 1 min @ 60% (60w)
• Active 1 min @ 70% (70w)
• Active 1 min @ 80% (80w)
• Active 30 sec @ 90% (90w)
• Active 1 min @ 50% (50w)
• Active 30 sec @ 125% (125w)
• Active 3 min @ 45% (45w)
• Active 30 sec @ 130% (130w)
• Active 1:30 min @ 45% (45w)
• Active 1 min @ 130% (130w)
• Active 1:30 min @ 45% (45w)
• Active 1:30 min @ 130% (130w)
• Active 1:30 min @ 45% (45w)
• Active 2 min @ 130% (130w)
• Active 1:30 min @ 45% (45w)
• Active 1:30 min @ 130% (130w)
• Active 1:30 min @ 45% (45w)
• Active 1 min @ 130% (130w)
• Active 1:30 min @ 45% (45w)
• Active 30 sec @ 130% (130w)
• Active 6 min @ 50% (50w)
• Active 30 sec @ 130% (130w)
• Active 1:30 min @ 45% (45w)
• Active 1 min @ 130% (130w)
• Active 1:30 min @ 45% (45w)
• Active 1:30 min @ 130% (130w)
• Active 1:30 min @ 45% (45w)
• Active 2 min @ 130% (130w)
• Active 1:30 min @ 45% (45w)
• Active 1:30 min @ 130% (130w)
• Active 1:30 min @ 45% (45w)
• Active 1 min @ 130% (130w)
• Active 1:30 min @ 45% (45w)
• Active 30 sec @ 130% (130w)
• Cooldown 2 min @ 60-40% (60-40w)