up and down

• Cycling
• 49mTime
• 45Stress
• 0.74Intensity
• 45Popularity

About this workout

This workout features short, intense bursts of effort designed to build your kick for closing gaps and enhance your raw sprinting power. Perfect for sharpening your top-end punch before race day or pushing hard in group rides, it’s a must-do for any competitive cyclist looking to improve their lactate tolerance.

Workout structure

• Warm up 3 min @ 50% (50w) 85 rpm
• Warm up 2 min @ 65% (65w) 85 rpm
• Warm up 1 min @ 75% (75w) 85 rpm
• Warm up 3 min @ 65% (65w) 85 rpm
• Warm up 2 min @ 75% (75w) 85 rpm
• Warm up 1 min @ 85% (85w) 85 rpm
• 1 min @ 50% (50w)
• 1 min @ 80% (80w) 85 rpm
• 30 sec @ 90% (90w) 90 rpm
• 30 sec @ 80% (80w) 90 rpm
• 30 sec @ 105% (105w) 90 rpm
• 15 sec @ 150% (150w) 95 rpm
• 1 min @ 75% (75w) 85 rpm
• 3 min @ 50% (50w) 85 rpm
• 1 min @ 80% (80w) 85 rpm
• 30 sec @ 90% (90w) 90 rpm
• 30 sec @ 80% (80w) 90 rpm
• 30 sec @ 105% (105w) 90 rpm
• 15 sec @ 150% (150w) 95 rpm
• 1 min @ 75% (75w) 85 rpm
• 3 min @ 50% (50w) 85 rpm
• 1 min @ 80% (80w) 85 rpm
• 30 sec @ 90% (90w) 90 rpm
• 30 sec @ 80% (80w) 90 rpm
• 30 sec @ 105% (105w) 90 rpm
• 15 sec @ 150% (150w) 95 rpm
• 1 min @ 75% (75w) 85 rpm
• 3 min @ 50% (50w) 85 rpm
• 1 min @ 80% (80w) 85 rpm
• 30 sec @ 90% (90w) 90 rpm
• 30 sec @ 80% (80w) 90 rpm
• 30 sec @ 105% (105w) 90 rpm
• 15 sec @ 150% (150w) 95 rpm
• 1 min @ 75% (75w) 85 rpm
• 12 min @ 50% (50w) 85 rpm