The Wringer @145

• Cycling
• 43mTime
• 87Stress
• 1.09Intensity
• 270Popularity

About this workout

The Wringer is a punishing anaerobic workout that builds your sprinting power and lactate tolerance through short, intense efforts. Perfect for developing the kick needed to close gaps during races or group rides, this session helps you prepare for those savage race moments when every second counts.

Workout structure

• Warm-Up 8 min @ 30-100% (30-100w)
• 30 sec @ 205% (205w)
• Cooldown 2:40 min @ 50% (50w)
• 30 sec @ 205% (205w)
• 2:35 min @ 50% (50w)
• 30 sec @ 205% (205w)
• 2:30 min @ 50% (50w)
• 30 sec @ 205% (205w)
• 2:25 min @ 50% (50w)
• 30 sec @ 205% (205w)
• 2:20 min @ 50% (50w)
• 30 sec @ 205% (205w)
• 2:15 min @ 50% (50w)
• 30 sec @ 205% (205w)
• 2:10 min @ 50% (50w)
• 30 sec @ 205% (205w)
• 2:5 min @ 50% (50w)
• 30 sec @ 205% (205w)
• 2 min @ 50% (50w)
• 30 sec @ 205% (205w)
• 1:55 min @ 50% (50w)
• 30 sec @ 205% (205w)
• 1:50 min @ 50% (50w)
• 30 sec @ 205% (205w)
• 5 min @ 70-30% (70-30w)