Tempo To Sprints

• Cycling
• 50mTime
• 62Stress
• 0.86Intensity
• 85Popularity

About this workout

This workout combines tempo efforts with explosive 30-second sprints to build your kick for rolling sprints and hill sprints, developing your raw sprinting power and lactate tolerance. Perfect for fine-tuning your top-end punch, it’s a fantastic addition to your training regimen when you need to close gaps or respond to race kicks.

Workout structure

• Warm-Up 5 min @ 50% (50w)
• 30 sec @ 65% (65w)
• Cooldown 30 sec @ 80% (80w)
• 4X
  • 30 sec @ 65% (65w)
  • 30 sec @ 80% (80w)
• 3 min @ 50% (50w)
• 10 min @ 81% (81w)
• 1 min @ 150% (150w)
• 1 min @ 50% (50w)
• 30 sec @ 170% (170w)
• 30 sec @ 50% (50w)
• 15 sec @ 200% (200w)
• 45 sec @ 50% (50w)
• 10 sec @ 200% (200w)
• 5 min @ 50% (50w)
• 10 min @ 81% (81w)
• 1 min @ 150% (150w)
• 1 min @ 50% (50w)
• 30 sec @ 170% (170w)
• 30 sec @ 50% (50w)
• 15 sec @ 200% (200w)
• 45 sec @ 50% (50w)
• 10 sec @ 200% (200w)
• 3:40 min @ 50-35% (50-35w)