Thew
- Cycling
- 1hTime
- 84Stress
- 0.91Intensity
- 437Popularity
About this workout
Thew is a punishing anaerobic workout designed to build your raw sprinting power and lactate tolerance, perfect for closing gaps in group rides or launching a decisive breakaway. This session packs a serious punch with short, intense efforts that will elevate your top-end speed and prepare you for race-day kicks.
Workout structure
- 2 min @ 46% (46w) 85 rpm
- 2 min @ 54% (54w) 85 rpm
- 2 min @ 62% (62w) 85 rpm
- 2 min @ 70% (70w) 85 rpm
- 2 min @ 78% (78w) 85 rpm
- 30 sec @ 95% (95w) 93 rpm
- 30 sec @ 60% (60w) 83 rpm
- 30 sec @ 105% (105w) 103 rpm
- 30 sec @ 60% (60w) 83 rpm
- 30 sec @ 115% (115w) 113 rpm
- 30 sec @ 60% (60w) 85 rpm
- 2 min @ 50% (50w) 83 rpm
- 10 sec @ 115% (115w) 93 rpm
- 10 sec @ 120% (120w) 93 rpm
- 10 sec @ 125% (125w) 93 rpm
- 10 sec @ 130% (130w) 93 rpm
- 10 sec @ 135% (135w) 93 rpm
- 10 sec @ 140% (140w) 93 rpm
- 1 min @ 50% (50w) 83 rpm
- 2 min @ 115% (115w) 95 rpm
- 3 min @ 65% (65w) 83 rpm
- 10 sec @ 115% (115w) 85 rpm
- 10 sec @ 120% (120w) 85 rpm
- 10 sec @ 125% (125w) 85 rpm
- 10 sec @ 130% (130w) 85 rpm
- 10 sec @ 135% (135w) 85 rpm
- 10 sec @ 140% (140w) 85 rpm
- 1 min @ 50% (50w) 83 rpm
- 2 min @ 115% (115w) 95 rpm
- 3 min @ 65% (65w) 83 rpm
- 10 sec @ 115% (115w) 85 rpm
- 10 sec @ 120% (120w) 85 rpm
- 10 sec @ 125% (125w) 85 rpm
- 10 sec @ 130% (130w) 85 rpm
- 10 sec @ 135% (135w) 85 rpm
- 10 sec @ 140% (140w) 85 rpm
- 1 min @ 50% (50w) 83 rpm
- 2 min @ 115% (115w) 98 rpm
- 3 min @ 65% (65w) 83 rpm
- 10 sec @ 115% (115w) 85 rpm
- 10 sec @ 120% (120w) 85 rpm
- 10 sec @ 125% (125w) 85 rpm
- 10 sec @ 130% (130w) 85 rpm
- 10 sec @ 135% (135w) 85 rpm
- 10 sec @ 140% (140w) 85 rpm
- 1 min @ 50% (50w) 83 rpm
- 2 min @ 115% (115w) 98 rpm
- 3 min @ 65% (65w) 83 rpm
- 10 sec @ 115% (115w) 85 rpm
- 10 sec @ 120% (120w) 85 rpm
- 10 sec @ 125% (125w) 85 rpm
- 10 sec @ 130% (130w) 85 rpm
- 10 sec @ 135% (135w) 85 rpm
- 10 sec @ 140% (140w) 85 rpm
- 1 min @ 50% (50w) 83 rpm
- 2 min @ 115% (115w) 98 rpm
- 3 min @ 65% (65w) 83 rpm
- 10 sec @ 115% (115w) 85 rpm
- 10 sec @ 120% (120w) 85 rpm
- 10 sec @ 125% (125w) 85 rpm
- 10 sec @ 130% (130w) 85 rpm
- 10 sec @ 135% (135w) 85 rpm
- 10 sec @ 140% (140w) 85 rpm
- 1 min @ 50% (50w) 83 rpm
- 2 min @ 115% (115w) 98 rpm
- 3 min @ 65% (65w) 83 rpm
- 30 sec @ 65% (65w) 85 rpm
- 30 sec @ 57% (57w) 85 rpm
- 30 sec @ 49% (49w) 85 rpm
- 30 sec @ 41% (41w) 85 rpm
- 30 sec @ 33% (33w) 85 rpm
- 30 sec @ 25% (25w) 85 rpm