The Shovel

• Cycling
• 28mTime
• 39Stress
• 0.91Intensity
• 320Popularity

About this workout

The Shovel is a hard-hitting anaerobic workout designed to build your raw sprinting power and lactate tolerance with intense 40-second efforts. Perfect for closing gaps in a fast group ride or developing that top-end punch for race day kicks, this session will leave you breathless and ready for action.

Workout structure

• 2 min @ 35% (35w)
• 3 sec @ 300% (300w)
• 57 sec @ 35% (35w)
• 3 sec @ 263% (263w)
• 54 sec @ 35% (35w)
• 6 sec @ 215% (215w)
• 48 sec @ 35% (35w)
• 12 sec @ 205% (205w)
• 42 sec @ 35% (35w)
• 18 sec @ 184% (184w)
• 36 sec @ 35% (35w)
• 24 sec @ 164% (164w)
• 30 sec @ 35% (35w)
• 30 sec @ 132% (132w)
• 24 sec @ 35% (35w)
• 36 sec @ 122% (122w)
• 18 sec @ 35% (35w)
• 42 sec @ 117% (117w)
• 12 sec @ 35% (35w)
• 48 sec @ 115% (115w)
• 6 sec @ 35% (35w)
• 54 sec @ 105% (105w)
• 6 sec @ 35% (35w)
• 54 sec @ 100% (100w)
• 1 min @ 35% (35w)
• 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 @ 205% (205w)
• 48 sec @ 35% (35w)
• 12 sec @ 215% (215w)
• 54 sec @ 35% (35w)
• 6 sec @ 263% (263w)
• 57 sec @ 35% (35w)
• 3 sec @ 285% (285w)
• 3 min @ 35% (35w)