Anaerobic

The Shovel

  • Cycling
  • 1h 13mTime
  • 94Stress
  • 0.87Intensity
  • 9,455Popularity

About this workout

The Shovel delivers a gnarly anaerobic punch with two brutal 5-second efforts at 267% FTP, perfect for building the kick to close gaps during intense race situations. This workout is ideal for sprinters looking to improve raw power and lactate tolerance without overcooking their legs.

mansi

Workout structure

  • 5:42 min @ 55% (55w) 80 rpm
  • 4:1 min @ 70% (70w) 85 rpm
  • 3 min @ 80% (80w) 90 rpm
  • 2:1 min @ 90% (90w) 95 rpm
  • 59 sec @ 100% (100w) 100 rpm
  • 15 sec @ 154% (154w) 110 rpm
  • 1:15 min @ 50% (50w) 90 rpm
  • 10 sec @ 146% (146w) 110 rpm
  • 1:20 min @ 50% (50w) 90 rpm
  • 55 sec @ 105% (105w) 95 rpm
  • 6 sec @ 40% (40w) 90 rpm
  • 50 sec @ 110% (110w) 95 rpm
  • 10 sec @ 40% (40w) 90 rpm
  • 45 sec @ 109% (109w) 95 rpm
  • 15 sec @ 40% (40w) 90 rpm
  • 40 sec @ 115% (115w) 90 rpm
  • 20 sec @ 40% (40w) 90 rpm
  • 35 sec @ 122% (122w) 100 rpm
  • 25 sec @ 40% (40w) 90 rpm
  • 30 sec @ 133% (133w) 100 rpm
  • 30 sec @ 40% (40w) 90 rpm
  • 25 sec @ 146% (146w) 100 rpm
  • 35 sec @ 40% (40w) 90 rpm
  • 20 sec @ 162% (162w) 100 rpm
  • 40 sec @ 40% (40w) 90 rpm
  • 15 sec @ 186% (186w) 105 rpm
  • 45 sec @ 40% (40w) 85 rpm
  • 10 sec @ 238% (238w) 110 rpm
  • 50 sec @ 40% (40w) 85 rpm
  • 2X
    • 5 sec @ 267% (267w) 120 rpm
    • 55 sec @ 40% (40w) 80 rpm
  • 10 sec @ 238% (238w) 110 rpm
  • 50 sec @ 40% (40w) 85 rpm
  • 15 sec @ 186% (186w) 110 rpm
  • 45 sec @ 40% (40w) 85 rpm
  • 20 sec @ 162% (162w) 100 rpm
  • 40 sec @ 40% (40w) 95 rpm
  • 25 sec @ 146% (146w) 100 rpm
  • 35 sec @ 40% (40w) 90 rpm
  • 30 sec @ 133% (133w) 100 rpm
  • 30 sec @ 40% (40w) 90 rpm
  • 35 sec @ 122% (122w) 95 rpm
  • 25 sec @ 40% (40w) 90 rpm
  • 40 sec @ 115% (115w) 90 rpm
  • 20 sec @ 40% (40w) 90 rpm
  • 45 sec @ 109% (109w) 95 rpm
  • 15 sec @ 40% (40w) 90 rpm
  • 50 sec @ 110% (110w) 80 rpm
  • 10 sec @ 40% (40w) 85 rpm
  • 55 sec @ 100% (100w) 75 rpm
  • 4 sec @ 40% (40w) 80 rpm
  • Stand 1 min @ 100% (100w) 60 rpm
  • 5:3 min @ 40% (40w) 90 rpm
  • 5 sec @ 267% (267w) 120 rpm
  • 55 sec @ 40% (40w) 90 rpm
  • 10 sec @ 233% (233w) 110 rpm
  • 50 sec @ 40% (40w) 90 rpm
  • 15 sec @ 186% (186w) 105 rpm
  • 45 sec @ 40% (40w) 90 rpm
  • 20 sec @ 162% (162w) 100 rpm
  • 40 sec @ 40% (40w) 90 rpm
  • 25 sec @ 146% (146w) 100 rpm
  • 35 sec @ 40% (40w) 90 rpm
  • 30 sec @ 132% (132w) 95 rpm
  • 30 sec @ 40% (40w) 90 rpm
  • 35 sec @ 122% (122w) 95 rpm
  • 26 sec @ 40% (40w) 90 rpm
  • 40 sec @ 115% (115w) 95 rpm
  • 20 sec @ 40% (40w) 90 rpm
  • 45 sec @ 109% (109w) 85 rpm
  • 15 sec @ 40% (40w) 90 rpm
  • 50 sec @ 110% (110w) 75 rpm
  • 10 sec @ 40% (40w) 80 rpm
  • 50 sec @ 105% (105w) 70 rpm
  • 5 sec @ 40% (40w) 80 rpm
  • Stand 1:1 min @ 100% (100w) 60 rpm
  • 1 min @ 40% (40w) 80 rpm
  • 55 sec @ 105% (105w) 90 rpm
  • 6 sec @ 40% (40w) 90 rpm
  • 50 sec @ 110% (110w) 90 rpm
  • 10 sec @ 40% (40w) 85 rpm
  • Stand 46 sec @ 109% (109w) 75 rpm
  • 15 sec @ 40% (40w) 85 rpm
  • 40 sec @ 115% (115w) 90 rpm
  • 20 sec @ 40% (40w) 85 rpm
  • 35 sec @ 122% (122w) 95 rpm
  • 25 sec @ 40% (40w) 90 rpm
  • 30 sec @ 133% (133w) 100 rpm
  • 31 sec @ 40% (40w) 90 rpm
  • 25 sec @ 146% (146w) 90 rpm
  • 35 sec @ 40% (40w) 85 rpm
  • 20 sec @ 162% (162w) 75 rpm
  • 40 sec @ 40% (40w) 80 rpm
  • 15 sec @ 186% (186w) 90 rpm
  • 45 sec @ 40% (40w) 85 rpm
  • 10 sec @ 238% (238w) 100 rpm
  • 50 sec @ 40% (40w) 90 rpm
  • 5 sec @ 267% (267w) 120 rpm
  • 4:7 min @ 40% (40w) 90 rpm