Anaerobic

The Wretched

  • Cycling
  • 46mTime
  • 74Stress
  • 0.97Intensity
  • 975Popularity

About this workout

Get ready for a brutal workout that builds your kick to close gaps and enhances your raw sprinting power with 5 explosive intervals. This session is perfect for sharpening your top-end punch just in time for race day or those gnarly climbs when you need to outpace the competition.

mansi

Workout structure

  • 90 3:16 min @ 50% (50w) 90 rpm
  • 90 46 sec @ 70% (70w) 90 rpm
  • 90 1:52 min @ 80% (80w) 90 rpm
  • 90 1 min @ 85% (85w) 90 rpm
  • 90 39 sec @ 95% (95w) 90 rpm
  • 90 43 sec @ 60% (60w) 90 rpm
  • 90 25 sec @ 85% (85w) 90 rpm
  • 100 10 sec @ 95% (95w) 100 rpm
  • 100 12 sec @ 110% (110w) 100 rpm
  • 90 15 sec @ 80% (80w) 90 rpm
  • 100 10 sec @ 110% (110w) 100 rpm
  • 100 35 sec @ 95% (95w) 100 rpm
  • 100 6 sec @ 105% (105w) 100 rpm
  • 100 18 sec @ 110% (110w) 100 rpm
  • 90 25 sec @ 95% (95w) 90 rpm
  • 100 25 sec @ 105% (105w) 100 rpm
  • 90 1:8 min @ 90% (90w) 90 rpm
  • 80 1:20 min @ 95% (95w) 80 rpm
  • 80 1:36 min @ 100% (100w) 80 rpm
  • Stand-80 16 sec @ 110% (110w) 80 rpm
  • 80 13 sec @ 105% (105w) 80 rpm
  • 80 37 sec @ 110% (110w) 80 rpm
  • 80 1:8 min @ 100% (100w) 80 rpm
  • Stand-70 50 sec @ 105% (105w) 70 rpm
  • 80 20 sec @ 155% (155w) 80 rpm
  • 110 54 sec @ 80% (80w) 110 rpm
  • 90 20 sec @ 90% (90w) 90 rpm
  • 80 18 sec @ 95% (95w) 80 rpm
  • 80 18 sec @ 85% (85w) 80 rpm
  • Stand-90 25 sec @ 119% (119w) 90 rpm
  • 70 28 sec @ 100% (100w) 70 rpm
  • Stand-70 18 sec @ 105% (105w) 70 rpm
  • 70 47 sec @ 100% (100w) 70 rpm
  • Stand-70 36 sec @ 105% (105w) 70 rpm
  • 70 1:16 min @ 95% (95w) 70 rpm
  • 70 27 sec @ 80% (80w) 70 rpm
  • 70 37 sec @ 110% (110w) 70 rpm
  • 80 19 sec @ 147% (147w) 80 rpm
  • 110 1:10 min @ 80% (80w) 110 rpm
  • 100 18 sec @ 85% (85w) 100 rpm
  • 100 10 sec @ 90% (90w) 100 rpm
  • 100 23 sec @ 85% (85w) 100 rpm
  • 100 18 sec @ 90% (90w) 100 rpm
  • 100 26 sec @ 85% (85w) 100 rpm
  • 100 18 sec @ 90% (90w) 100 rpm
  • 100 28 sec @ 85% (85w) 100 rpm
  • 80 21 sec @ 90% (90w) 80 rpm
  • 80 33 sec @ 100% (100w) 80 rpm
  • 80 3:27 min @ 105% (105w) 80 rpm
  • 80 18 sec @ 122% (122w) 80 rpm
  • 80 2:56 min @ 105% (105w) 80 rpm
  • 70 1:3 min @ 122% (122w) 70 rpm
  • 90 14 sec @ 147% (147w) 90 rpm
  • 110 30 sec @ 70% (70w) 110 rpm
  • 90 28 sec @ 85% (85w) 90 rpm
  • 100 16 sec @ 105% (105w) 100 rpm
  • 100 50 sec @ 80% (80w) 100 rpm
  • 100 17 sec @ 95% (95w) 100 rpm
  • 100 17 sec @ 105% (105w) 100 rpm
  • 100 12 sec @ 115% (115w) 100 rpm
  • 100 29 sec @ 105% (105w) 100 rpm
  • 100 1:39 min @ 110% (110w) 100 rpm
  • 100 21 sec @ 162% (162w) 100 rpm
  • 90 3:1 min @ 50% (50w) 90 rpm