The Shovel first part

• Cycling
• 23mTime
• 34Stress
• 0.94Intensity
• 95Popularity

About this workout

This brutal anaerobic workout features short, high-intensity efforts to build your top-end punch and lactate tolerance, perfect for closing gaps during group rides or explosive race kicks. Use it to sharpen your sprinting power and prepare for those gnarly moments when every watt counts.

Workout structure

• 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
  • Rest 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