The Shovel 1.

• Cycling
• 32mTime
• 47Stress
• 0.93Intensity
• 840Popularity

About this workout

The Shovel 1 is a gnarly anaerobic workout designed to build your top-end punch with short, brutal 5-second efforts at 285% FTP, perfect for closing gaps in a race or responding to a hard kick. This session is a must for enhancing your lactate tolerance and raw sprinting power, making it a valuable addition to your training arsenal.

Workout structure

• 3 min @ 60% (60w)
• 10 sec @ 180% (180w)
• 1:20 min @ 45% (45w)
• 10 sec @ 140% (140w)
• 1:20 min @ 45% (45w)
• 1 min @ 105% (105w)
• 6 sec @ 35% (35w)
• 54 sec @ 115% (115w)
• 12 sec @ 35% (35w)
• 48 sec @ 117% (117w)
• 18 sec @ 35% (35w)
• 42 sec @ 122% (122w)
• 24 sec @ 35% (35w)
• 36 sec @ 132% (132w)
• 30 sec @ 35% (35w)
• 30 sec @ 164% (164w)
• 36 sec @ 35% (35w)
• 24 sec @ 184% (184w)
• 42 sec @ 35% (35w)
• 18 sec @ 203% (203w)
• 48 sec @ 35% (35w)
• 12 sec @ 215% (215w)
• 54 sec @ 35% (35w)
• 6 sec @ 263% (263w)
• 2X
  • 57 sec @ 35% (35w)
  • 3 sec @ 285% (285w)
• 54 sec @ 35% (35w)
• 6 sec @ 263% (263w)
• 48 sec @ 35% (35w)
• 12 sec @ 215% (215w)
• 42 sec @ 35% (35w)
• 18 sec @ 203% (203w)
• 36 sec @ 35% (35w)
• 24 sec @ 184% (184w)
• 30 sec @ 35% (35w)
• 30 sec @ 164% (164w)
• 24 sec @ 35% (35w)
• 36 sec @ 132% (132w)
• 18 sec @ 35% (35w)
• 42 sec @ 122% (122w)
• 12 sec @ 35% (35w)
• 48 sec @ 117% (117w)
• 6 sec @ 35% (35w)
• 54 sec @ 115% (115w)
• 6 sec @ 35% (35w)
• 1 min @ 105% (105w)
• 6 sec @ 35% (35w)
• 1 min @ 100% (100w)
• 3 min @ 35% (35w)