The Wringer +

• Cycling
• 1h 1mTime
• 112Stress
• 1.05Intensity
• 1,324Popularity

About this workout

The Wringer is a gnarly anaerobic workout that builds your top-end punch and raw sprinting power, perfect for closing gaps in group rides or delivering a killer finish in a race. This brutal set of 30-second efforts will push your limits and enhance your lactate tolerance, making it a staple for any serious cyclist looking to sharpen their competitive edge.

Workout structure

• 8 min @ 40-60% (40-60w)
• 14X
  • 30 sec @ 205% (205w)
  • Rest 2 min @ 55% (55w)
• 10 min @ 70% (70w)
• 8 min @ 65-40% (65-40w)