The Wringer

• Cycling
• 37mTime
• 80Stress
• 1.13Intensity
• 118Popularity

About this workout

The Wringer is a brutal anaerobic workout that will build your raw sprinting power and lactate tolerance with a punishing set of 30-second efforts at 205% FTP. Perfect for developing the kick needed to close gaps during races or group rides, this session pushes you to your limits and prepares you for those crucial race-day moments.

Workout structure

• Warm-Up 3:30 min @ 50-100% (50-100w)
• 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)
• 3:15 min @ 70-30% (70-30w)