The Shovel second part

• Cycling
• 27mTime
• 37Stress
• 0.90Intensity
• 45Popularity

About this workout

This workout delivers a brutal anaerobic punch with 4×45 seconds at 109% FTP, designed to build the kick needed for closing gaps and unleashing raw sprinting power. Incorporate it into your training for those critical moments in races or intense group rides where you need to dig deep and respond quickly.

Workout structure

• 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