Surfacing

• Cycling
• 1h 10mTime
• 117Stress
• 1.00Intensity
• 95Popularity

About this workout

Surfacing is a gnarly workout that hones your raw sprinting power and lactate tolerance through intense 30-second efforts. Perfect for building the kick needed to close gaps in races or group rides, this session is a brutal yet essential addition to your training arsenal.

Workout structure

• 1 min @ 31% (31w)
• 1 min @ 38% (38w)
• 1 min @ 44% (44w)
• 1 min @ 50% (50w)
• 1 min @ 56% (56w)
• 1 min @ 63% (63w)
• 1 min @ 69% (69w)
• 1 min @ 75% (75w)
• 1 min @ 81% (81w)
• 1 min @ 88% (88w)
• 1 min @ 94% (94w)
• 1 min @ 100% (100w)
• 3 min @ 50% (50w)
• 2 min @ 131% (131w)
• 7X
  • 30 sec @ 56% (56w)
  • 30 sec @ 131% (131w)
• 4 min @ 50% (50w)
• 2 min @ 131% (131w)
• 7X
  • 30 sec @ 56% (56w)
  • 30 sec @ 131% (131w)
• 4 min @ 50% (50w)
• 2 min @ 131% (131w)
• 7X
  • 30 sec @ 56% (56w)
  • 30 sec @ 131% (131w)
• 4 min @ 50% (50w)
• 2 min @ 131% (131w)
• 7X
  • 30 sec @ 56% (56w)
  • 30 sec @ 131% (131w)
• 7 min @ 50% (50w)