The Dragon

• Cycling
• 1hTime
• 70Stress
• 0.84Intensity
• 939Popularity

About this workout

The Dragon features brutal anaerobic intervals designed to build your raw sprinting power and lactate tolerance, perfect for those explosive moments when you need to close gaps or launch a solo breakaway. This workout is a great addition to your routine for enhancing the top-end punch needed during hard efforts in races or competitive group rides.

Workout structure

• 1 min @ 40% (40w)
• 1 min @ 65% (65w)
• 4X
  • 20 sec @ 110% (110w)
  • 30 sec @ 50% (50w)
• 1 min @ 50% (50w)
• 1 min @ 75% (75w)
• 4X
  • 20 sec @ 115% (115w)
  • 30 sec @ 50% (50w)
• 1 min @ 60% (60w)
• 1 min @ 85% (85w)
• 4X
  • 20 sec @ 120% (120w)
  • 30 sec @ 50% (50w)
• 2X
  • 4 min @ 80% (80w)
  • 1 min @ 110% (110w)
• 4 min @ 80% (80w)
• 1:30 min @ 60% (60w)
• 5X
  • 15 sec @ 150% (150w)
  • 45 sec @ 50% (50w)
• 1:15 min @ 50% (50w)
• 1:15 min @ 61% (61w)
• 1:15 min @ 69% (69w)
• 1:15 min @ 80% (80w)
• 5X
  • 30 sec @ 110% (110w)
  • 40 sec @ 90% (90w)
• 45 sec @ 75% (75w)
• 2X
  • 45 sec @ 50% (50w)
• 45 sec @ 75% (75w)
• 5X
  • 30 sec @ 110% (110w)
  • 40 sec @ 90% (90w)
• 58 sec @ 75% (75w)
• 58 sec @ 62% (62w)
• 58 sec @ 53% (53w)
• 56 sec @ 40% (40w)