Endurance - Time Strapped (45mins)

• Cycling
• 46mTime
• 44Stress
• 0.76Intensity
• 151Popularity

About this workout

This gnarly anaerobic workout packs a punch with short, intense efforts to build your raw sprinting power and lactate tolerance. Perfect for closing gaps in a race or adding a top-end kick for those final moments of a hard group ride.

Workout structure

• Warm Up 5 min @ 65% (65w) 90 rpm
• Ramp 2 min @ 75% (75w) 95 rpm
• Ramp 2 min @ 90% (90w) 100 rpm
• Ramp 1:30 min @ 100% (100w) 110 rpm
• Ramp 30 sec @ 110% (110w) 120 rpm
• Recover 2 min @ 64% (64w) 90 rpm
• 2X
  • Effort 10 sec @ 215% (215w) 150 rpm
  • Recover 1 min @ 64% (64w) 90 rpm
• Effort 10 sec @ 215% (215w) 150 rpm
• Recover 4:30 min @ 65% (65w) 85 rpm
• Cruising 25 min @ 70% (70w) 90 rpm
• Recover 1 min @ 65% (65w) 85 rpm