Anaerobic

Uprising - 90 - SMART - Xert

  • Cycling
  • 1h 30mTime
  • 108Stress
  • 0.85Intensity
  • 15Popularity

About this workout

Uprising is a gnarly anaerobic workout that packs a punch with 7 hard-hitting intervals at 109% FTP, perfect for building the kick to close gaps during race kicks or breakaways. This session boosts your raw sprinting power and lactate tolerance, making it an essential addition to your high-intensity training repertoire.

jmuzyka

Workout structure

  • Active 7:30 min @ 50-65% (50-65w)
  • 3X
    • Active 15 sec @ 144% (144w)
    • Active 20 sec @ 50% (50w)
  • Active 1 min @ 123% (123w)
  • Active 1:30 min @ 46% (46w)
  • Active 1 min @ 123% (123w)
  • Active 1:30 min @ 35% (35w)
  • 2X
    • Active 1 min @ 123% (123w)
    • Active 1:30 min @ 37% (37w)
  • Active 2 min @ 50-53% (50-53w)
  • 3X
    • Active 15 sec @ 144% (144w)
    • Active 20 sec @ 50% (50w)
  • Active 1 min @ 115% (115w)
  • Active 1:15 min @ 17% (17w)
  • Active 1 min @ 115% (115w)
  • Active 1:15 min @ 52% (52w)
  • Active 1 min @ 115% (115w)
  • Active 1:15 min @ 43% (43w)
  • 3X
    • Active 1 min @ 115% (115w)
    • Active 1:15 min @ 44% (44w)
  • Active 2 min @ 49-53% (49-53w)
  • 3X
    • Active 15 sec @ 144% (144w)
    • Active 20 sec @ 50% (50w)
  • Active 1 min @ 109% (109w)
  • Active 1 min @ 16% (16w)
  • Active 1 min @ 109% (109w)
  • Active 1 min @ 65% (65w)
  • 7X
    • Active 1 min @ 109% (109w)
    • Active 1 min @ 54% (54w)
  • Active 2 min @ 49-53% (49-53w)
  • 3X
    • Active 15 sec @ 144% (144w)
    • Active 20 sec @ 50% (50w)
  • Active 45 sec @ 118% (118w)
  • Active 1:15 min @ 20% (20w)
  • Active 45 sec @ 118% (118w)
  • Active 1:15 min @ 56% (56w)
  • Active 45 sec @ 118% (118w)
  • Active 1:15 min @ 48% (48w)
  • 3X
    • Active 45 sec @ 118% (118w)
    • Active 1:15 min @ 49% (49w)
  • Active 2 min @ 49-53% (49-53w)
  • 3X
    • Active 15 sec @ 144% (144w)
    • Active 20 sec @ 50% (50w)
  • Active 30 sec @ 136% (136w)
  • Active 1:30 min @ 13% (13w)
  • Active 30 sec @ 136% (136w)
  • Active 1:30 min @ 51% (51w)
  • Active 30 sec @ 136% (136w)
  • Active 1:30 min @ 42% (42w)
  • Active 30 sec @ 136% (136w)
  • Active 1:30 min @ 43% (43w)
  • Active 4:15 min @ 50% (50w)