Anaerobic

Sufferfest - The Shovel

  • Cycling
  • 50mTime
  • 76Stress
  • 0.94Intensity
  • 216Popularity

About this workout

The Shovel is a gnarly anaerobic workout that delivers a potent kick for closing gaps and building raw sprinting power with its brutal 2×10 sec efforts at 165% FTP. Perfect for those looking to enhance their top-end punch for race day or group ride sprints, this Sufferfest workout will leave you breathless but stronger.

RossiRides

Workout structure

  • Warm-Up 2:45 min @ 45-65% (45-65w)
  • Active 3 min @ 70% (70w)
  • Active 3 min @ 80% (80w)
  • Active 2 min @ 90% (90w)
  • Active 30 sec @ 100% (100w)
  • 2X
    • Active 10 sec @ 165% (165w)
    • Active 1 min @ 50% (50w)
  • Active 50 sec @ 105% (105w)
  • Rest 10 sec @ 40% (40w)
  • Active 50 sec @ 110% (110w)
  • Rest 10 sec @ 40% (40w)
  • Active 40 sec @ 115% (115w)
  • Rest 10 sec @ 40% (40w)
  • Active 35 sec @ 125% (125w)
  • Rest 10 sec @ 40% (40w)
  • Active 30 sec @ 135% (135w)
  • Rest 10 sec @ 40% (40w)
  • Active 25 sec @ 150% (150w)
  • Rest 15 sec @ 40% (40w)
  • Active 20 sec @ 165% (165w)
  • Rest 20 sec @ 40% (40w)
  • Active 15 sec @ 185% (185w)
  • Rest 25 sec @ 40% (40w)
  • Active 10 sec @ 215% (215w)
  • Rest 30 sec @ 40% (40w)
  • Active 10 sec @ 225% (225w)
  • Rest 30 sec @ 40% (40w)
  • Active 10 sec @ 235% (235w)
  • Rest 30 sec @ 40% (40w)
  • Active 10 sec @ 225% (225w)
  • Rest 30 sec @ 40% (40w)
  • Active 10 sec @ 215% (215w)
  • Rest 30 sec @ 40% (40w)
  • Active 15 sec @ 185% (185w)
  • Rest 25 sec @ 40% (40w)
  • Active 20 sec @ 165% (165w)
  • Rest 20 sec @ 40% (40w)
  • Active 25 sec @ 150% (150w)
  • Rest 15 sec @ 40% (40w)
  • Active 30 sec @ 135% (135w)
  • Rest 10 sec @ 40% (40w)
  • Active 35 sec @ 125% (125w)
  • Rest 10 sec @ 40% (40w)
  • Active 40 sec @ 115% (115w)
  • Rest 10 sec @ 40% (40w)
  • Active 50 sec @ 110% (110w)
  • Rest 10 sec @ 40% (40w)
  • Active 50 sec @ 105% (105w)
  • Rest 10 sec @ 40% (40w)
  • Active 4:30 min @ 50% (50w)
  • Active 10 sec @ 235% (235w)
  • Rest 30 sec @ 40% (40w)
  • Active 10 sec @ 225% (225w)
  • Rest 30 sec @ 40% (40w)
  • Active 10 sec @ 215% (215w)
  • Rest 30 sec @ 40% (40w)
  • Active 15 sec @ 185% (185w)
  • Rest 25 sec @ 40% (40w)
  • Active 20 sec @ 165% (165w)
  • Rest 20 sec @ 40% (40w)
  • Active 25 sec @ 150% (150w)
  • Rest 15 sec @ 40% (40w)
  • Active 30 sec @ 135% (135w)
  • Rest 10 sec @ 40% (40w)
  • Active 35 sec @ 125% (125w)
  • Rest 10 sec @ 40% (40w)
  • Active 40 sec @ 115% (115w)
  • Rest 10 sec @ 40% (40w)
  • Active 50 sec @ 110% (110w)
  • Rest 10 sec @ 40% (40w)
  • Active 50 sec @ 105% (105w)
  • Rest 10 sec @ 40% (40w)
  • Active 50 sec @ 110% (110w)
  • Rest 10 sec @ 40% (40w)
  • Active 40 sec @ 115% (115w)
  • Rest 10 sec @ 40% (40w)
  • Active 35 sec @ 125% (125w)
  • Rest 10 sec @ 40% (40w)
  • Active 30 sec @ 135% (135w)
  • Rest 10 sec @ 40% (40w)
  • Active 25 sec @ 150% (150w)
  • Rest 15 sec @ 40% (40w)
  • Active 15 sec @ 185% (185w)
  • Rest 25 sec @ 40% (40w)
  • Active 10 sec @ 215% (215w)
  • Rest 30 sec @ 40% (40w)
  • Active 10 sec @ 225% (225w)
  • Rest 30 sec @ 40% (40w)
  • Active 10 sec @ 235% (235w)
  • Rest 30 sec @ 40% (40w)
  • Cooldown 2 min @ 60-40% (60-40w)