The Kitchen Sink

• Cycling
• 1h 4mTime
• 74Stress
• 0.83Intensity
• 25Popularity

About this workout

The Kitchen Sink workout delivers raw sprinting power and lactate tolerance with its brutal intervals, perfect for sharpening your kick during group rides or closing gaps in races. This session will help you build the top-end punch needed for those gnarly efforts when the pace heats up.

Workout structure

• Warm-Up 5 min @ 45-75% (45-75w)
• 5X
  • Active 15 sec @ 120% (120w)
  • Rest 50 sec @ 50% (50w)
• Active 6 min @ 92% (92w)
• Active 3 min @ 50% (50w)
• 3X
  • Active 40 sec @ 110% (110w)
  • Rest 1 min @ 90% (90w)
• Active 3 min @ 60% (60w)
• 3X
  • Active 40 sec @ 110% (110w)
  • Rest 1 min @ 90% (90w)
• Active 3 min @ 60% (60w)
• 5X
  • Active 1 min @ 115% (115w)
  • Rest 1 min @ 50% (50w)
• Active 2 min @ 50% (50w)
• 4X
  • Active 15 sec @ 160% (160w)
  • Rest 45 sec @ 50% (50w)
• Active 2 min @ 50% (50w)
• Active 5 min @ 88% (88w)
• Cooldown 5:35 min @ 75-45% (75-45w)