Anaerobic

The Downward Spiral - updated Garmin

  • Cycling
  • 53mTime
  • 80Stress
  • 0.95Intensity
  • 201Popularity

About this workout

The Downward Spiral is a gnarly anaerobic workout featuring 4 efforts at 120% FTP that build your kick to close gaps and raw sprinting power—perfect for race kicks and breakaways. Ideal for those looking to push their limits, this session will have you feeling the burn while enhancing your lactate tolerance.

marco-car@libero.it

Workout structure

  • Active 23 sec @ 50% (50w) 90 rpm
  • Active 1 min @ 60% (60w) 80 rpm
  • Active 1 min @ 70% (70w) 90 rpm
  • Active 1 min @ 80% (80w) 90 rpm
  • Active 1 min @ 85% (85w) 100 rpm
  • Active 30 sec @ 100% (100w) 100 rpm
  • Active 1 min @ 50% (50w) 90 rpm
  • Active 40 sec @ 110% (110w) 100 rpm
  • Active 1 min @ 50% (50w) 90 rpm
  • Active 2 min @ 120% (120w) 100 rpm
  • Active 2 min @ 50% (50w) 110 rpm
  • Active 1:30 min @ 120% (120w) 100 rpm
  • Active 1:45 min @ 50% (50w) 90 rpm
  • Active 1:30 min @ 120% (120w) 100 rpm
  • Active 1:29 min @ 50% (50w) 110 rpm
  • Active 1:15 min @ 120% (120w) 100 rpm
  • Active 1:16 min @ 50% (50w) 90 rpm
  • Active 1 min @ 125% (125w) 100 rpm
  • Active 1 min @ 50% (50w) 90 rpm
  • Active 45 sec @ 130% (130w) 100 rpm
  • Active 45 sec @ 50% (50w) 90 rpm
  • Active 30 sec @ 150% (150w) 100 rpm
  • Active 30 sec @ 50% (50w) 110 rpm
  • Active 20 sec @ 160% (160w) 100 rpm
  • Active 20 sec @ 50% (50w) 90 rpm
  • Active 20 sec @ 180% (180w) 100 rpm
  • Active 4 min @ 50% (50w) 90 rpm
  • Active 2 min @ 120% (120w) 100 rpm
  • Active 2 min @ 50% (50w) 90 rpm
  • Active 1:30 min @ 120% (120w) 100 rpm
  • Active 1:45 min @ 50% (50w) 90 rpm
  • Active 1:30 min @ 120% (120w) 100 rpm
  • Active 1:29 min @ 50% (50w) 110 rpm
  • Active 1:15 min @ 120% (120w) 100 rpm
  • Active 1:16 min @ 50% (50w) 90 rpm
  • Active 1 min @ 125% (125w) 100 rpm
  • Active 1 min @ 50% (50w) 90 rpm
  • Active 45 sec @ 130% (130w) 100 rpm
  • Active 45 sec @ 50% (50w) 110 rpm
  • Active 30 sec @ 150% (150w) 100 rpm
  • Active 30 sec @ 50% (50w) 90 rpm
  • Active 20 sec @ 160% (160w) 100 rpm
  • Active 20 sec @ 50% (50w) 90 rpm
  • Active 20 sec @ 180% (180w) 100 rpm
  • Active 20 sec @ 50% (50w) 90 rpm
  • Active 5 min @ 85-65% (85-65w) 100 rpm