The Kwiatkowski

• Cycling
• 40mTime
• 28Stress
• 0.64Intensity
• 26Popularity

About this workout

The Kwiatkowski delivers a series of hard 30-second efforts to push your VO2 max, ideal for building the top-end power needed during climbs or race kicks. This workout is perfect for those looking to boost their aerobic ceiling while enhancing performance in high-intensity scenarios.

Workout structure

• Warm-Up 5 min @ 30-50% (30-50w)
• 3 min @ 65% (65w)
• Cooldown 2 min @ 40% (40w)
• 30 sec @ 85% (85w)
• 30 sec @ 40% (40w)
• 30 sec @ 95% (95w)
• 30 sec @ 40% (40w)
• 30 sec @ 108% (108w)
• 30 sec @ 40% (40w)
• 30 sec @ 85% (85w)
• 30 sec @ 40% (40w)
• 30 sec @ 95% (95w)
• 30 sec @ 40% (40w)
• 30 sec @ 108% (108w)
• 5 min @ 65% (65w)
• 40 sec @ 85% (85w)
• 20 sec @ 40% (40w)
• 30 sec @ 108% (108w)
• 30 sec @ 40% (40w)
• 15 sec @ 20% (20w)
• 2 min @ 40% (40w)
• 40 sec @ 85% (85w)
• 20 sec @ 40% (40w)
• 30 sec @ 108% (108w)
• 30 sec @ 40% (40w)
• 15 sec @ 20% (20w)
• 2 min @ 40% (40w)
• 40 sec @ 85% (85w)
• 20 sec @ 40% (40w)
• 30 sec @ 108% (108w)
• 30 sec @ 40% (40w)
• 15 sec @ 20% (20w)
• 2 min @ 40% (40w)
• 40 sec @ 85% (85w)
• 20 sec @ 40% (40w)
• 30 sec @ 108% (108w)
• 30 sec @ 40% (40w)
• 15 sec @ 20% (20w)
• 5 min @ 50-30% (50-30w)