Anaerobic

Uprising+

  • Cycling
  • 1h 30mTime
  • 111Stress
  • 0.86Intensity
  • 140Popularity

About this workout

Uprising+ is designed to build your raw sprinting power and lactate tolerance with its intense 60-second efforts at 112% FTP. This workout is perfect for closing gaps in group rides or developing the top-end punch needed for race kicks and breakaways.

nigelwong

Workout structure

  • Active 7:30 min @ 45-58% (45-58w)
  • 3X
    • Active 15 sec @ 156% (156w)
    • Active 20 sec @ 45% (45w)
  • Active 1 min @ 129% (129w)
  • Active 1:30 min @ 29% (29w)
  • Active 1 min @ 129% (129w)
  • Active 1:30 min @ 21% (21w)
  • 2X
    • Active 1 min @ 129% (129w)
    • Active 1:30 min @ 23% (23w)
  • Active 2 min @ 48-51% (48-51w)
  • 3X
    • Active 15 sec @ 156% (156w)
    • Active 20 sec @ 45% (45w)
  • 2X
    • Active 1 min @ 119% (119w)
    • Active 1:15 min @ 20% (20w)
  • Active 1 min @ 119% (119w)
  • Active 1:15 min @ 36% (36w)
  • Active 1 min @ 119% (119w)
  • Active 1:15 min @ 30% (30w)
  • Active 1 min @ 119% (119w)
  • Active 1:15 min @ 32% (32w)
  • Active 1 min @ 119% (119w)
  • Active 1:15 min @ 31% (31w)
  • Active 2 min @ 48-51% (48-51w)
  • 3X
    • Active 15 sec @ 156% (156w)
    • Active 20 sec @ 45% (45w)
  • Active 1 min @ 112% (112w)
  • Active 1 min @ 20% (20w)
  • Active 1 min @ 112% (112w)
  • Active 1 min @ 28% (28w)
  • Active 1 min @ 112% (112w)
  • Active 1 min @ 47% (47w)
  • Active 1 min @ 112% (112w)
  • Active 1 min @ 42% (42w)
  • 5X
    • Active 1 min @ 112% (112w)
    • Active 1 min @ 43% (43w)
  • Active 2 min @ 48-51% (48-51w)
  • 3X
    • Active 15 sec @ 156% (156w)
    • Active 20 sec @ 45% (45w)
  • 3X
    • Active 45 sec @ 123% (123w)
    • Active 1:15 min @ 20% (20w)
  • Active 45 sec @ 123% (123w)
  • Active 1:15 min @ 31% (31w)
  • Active 45 sec @ 123% (123w)
  • Active 1:15 min @ 26% (26w)
  • Active 45 sec @ 123% (123w)
  • Active 1:15 min @ 27% (27w)
  • Active 2 min @ 50-52% (50-52w)
  • 3X
    • Active 15 sec @ 156% (156w)
    • Active 20 sec @ 45% (45w)
  • 2X
    • Active 30 sec @ 145% (145w)
    • Active 1:30 min @ 20% (20w)
  • Active 30 sec @ 145% (145w)
  • Active 1:30 min @ 24% (24w)
  • Active 30 sec @ 145% (145w)
  • Active 1:30 min @ 25% (25w)
  • Active 4:15 min @ 50% (50w)