Violator

• Cycling
• 1h 4mTime
• 84Stress
• 0.88Intensity
• 1,874Popularity

About this workout

Violator is a punishing anaerobic workout that builds your raw sprinting power and lactate tolerance with short, explosive efforts. Perfect for sharpening your top-end kick for closing gaps or making race-winning moves.

Workout structure

• 1:40 min @ 50% (50w) 90 rpm
• 3:11 min @ 70% (70w) 90 rpm
• 1:50 min @ 80% (80w) 90 rpm
• 1 min @ 84% (84w) 100 rpm
• 55 sec @ 54% (54w) 90 rpm
• 1:5 min @ 94% (94w) 110 rpm
• 55 sec @ 54% (54w) 90 rpm
• 1 min @ 110% (110w) 110 rpm
• 2 min @ 80% (80w) 90 rpm
• 5 sec @ 327% (327w) 110 rpm
• 30 sec @ 45% (45w) 90 rpm
• 5 sec @ 323% (323w) 110 rpm
• 30 sec @ 45% (45w) 90 rpm
• 5 sec @ 320% (320w) 110 rpm
• 30 sec @ 45% (45w) 90 rpm
• 5 sec @ 316% (316w) 110 rpm
• 30 sec @ 45% (45w) 90 rpm
• 5 sec @ 310% (310w) 110 rpm
• 30 sec @ 45% (45w) 90 rpm
• 5 sec @ 303% (303w) 110 rpm
• 30 sec @ 45% (45w) 90 rpm
• 5 sec @ 297% (297w) 110 rpm
• 30 sec @ 45% (45w) 90 rpm
• 5 sec @ 293% (293w) 110 rpm
• 30 sec @ 45% (45w) 90 rpm
• 5 sec @ 290% (290w) 110 rpm
• 30 sec @ 45% (45w) 90 rpm
• 5 sec @ 286% (286w) 110 rpm
• 30 sec @ 45% (45w) 90 rpm
• 5 sec @ 283% (283w) 110 rpm
• 30 sec @ 45% (45w) 90 rpm
• 5 sec @ 280% (280w) 110 rpm
• 30 sec @ 45% (45w) 90 rpm
• 10 sec @ 273% (273w) 110 rpm
• 1 min @ 45% (45w) 90 rpm
• 10 sec @ 270% (270w) 110 rpm
• 1 min @ 45% (45w) 90 rpm
• 10 sec @ 267% (267w) 110 rpm
• 1 min @ 45% (45w) 90 rpm
• 10 sec @ 263% (263w) 110 rpm
• 1 min @ 45% (45w) 90 rpm
• 10 sec @ 260% (260w) 110 rpm
• 1 min @ 45% (45w) 90 rpm
• 10 sec @ 257% (257w) 110 rpm
• 1 min @ 45% (45w) 90 rpm
• 10 sec @ 253% (253w) 110 rpm
• 1 min @ 45% (45w) 90 rpm
• 10 sec @ 250% (250w) 110 rpm
• 1 min @ 45% (45w) 90 rpm
• 15 sec @ 246% (246w) 110 rpm
• 1:30 min @ 45% (45w) 90 rpm
• 15 sec @ 243% (243w) 110 rpm
• 1:30 min @ 45% (45w) 90 rpm
• 15 sec @ 240% (240w) 110 rpm
• 1:30 min @ 45% (45w) 90 rpm
• 15 sec @ 237% (237w) 110 rpm
• 2X
  • 1:30 min @ 45% (45w) 90 rpm
  • 15 sec @ 233% (233w) 110 rpm
• 3 min @ 45% (45w) 90 rpm
• 5 sec @ 283% (283w) 110 rpm
• 15 sec @ 19% (19w) 90 rpm
• 5 sec @ 275% (275w) 110 rpm
• 15 sec @ 19% (19w) 90 rpm
• 5 sec @ 259% (259w) 110 rpm
• 15 sec @ 19% (19w) 90 rpm
• 5 sec @ 251% (251w) 110 rpm
• 15 sec @ 19% (19w) 90 rpm
• 5 sec @ 243% (243w) 110 rpm
• 15 sec @ 19% (19w) 90 rpm
• 5 sec @ 238% (238w) 110 rpm
• 15 sec @ 19% (19w) 90 rpm
• 5 sec @ 235% (235w) 110 rpm
• 15 sec @ 19% (19w) 90 rpm
• 5 sec @ 231% (231w) 110 rpm
• 15 sec @ 19% (19w) 90 rpm
• 5 sec @ 228% (228w) 110 rpm
• 15 sec @ 19% (19w) 90 rpm
• 5 sec @ 225% (225w) 110 rpm
• 15 sec @ 19% (19w) 90 rpm
• 10 sec @ 221% (221w) 110 rpm
• 30 sec @ 19% (19w) 90 rpm
• 10 sec @ 220% (220w) 110 rpm
• 30 sec @ 19% (19w) 90 rpm
• 10 sec @ 217% (217w) 110 rpm
• 30 sec @ 19% (19w) 90 rpm
• 10 sec @ 213% (213w) 110 rpm
• 30 sec @ 19% (19w) 90 rpm
• 10 sec @ 210% (210w) 110 rpm
• 3X
  • 30 sec @ 19% (19w) 90 rpm
  • 10 sec @ 207% (207w) 110 rpm
• 30 sec @ 19% (19w) 90 rpm
• 3X
  • 15 sec @ 204% (204w) 110 rpm
  • 45 sec @ 19% (19w) 90 rpm
• 15 sec @ 204% (204w) 110 rpm
• 2:45 min @ 19% (19w) 90 rpm
• 5 sec @ 243% (243w) 110 rpm
• 10 sec @ 35% (35w) 90 rpm
• 5 sec @ 230% (230w) 110 rpm
• 10 sec @ 35% (35w) 90 rpm
• 5 sec @ 218% (218w) 110 rpm
• 10 sec @ 35% (35w) 90 rpm
• 5 sec @ 206% (206w) 110 rpm
• 10 sec @ 35% (35w) 90 rpm
• 5 sec @ 200% (200w) 110 rpm
• 10 sec @ 35% (35w) 90 rpm
• 5 sec @ 197% (197w) 110 rpm
• 10 sec @ 35% (35w) 90 rpm
• 5 sec @ 195% (195w) 110 rpm
• 2X
  • 10 sec @ 35% (35w) 90 rpm
  • 5 sec @ 192% (192w) 110 rpm
• 10 sec @ 35% (35w) 90 rpm
• 5 sec @ 188% (188w) 110 rpm
• 10 sec @ 35% (35w) 90 rpm
• 5 sec @ 187% (187w) 110 rpm
• 10 sec @ 35% (35w) 90 rpm
• 10 sec @ 186% (186w) 110 rpm
• 10 sec @ 35% (35w) 90 rpm
• 10 sec @ 184% (184w) 110 rpm
• 10 sec @ 35% (35w) 90 rpm
• 10 sec @ 183% (183w) 110 rpm
• 10 sec @ 35% (35w) 90 rpm
• 10 sec @ 182% (182w) 110 rpm
• 15 sec @ 30% (30w) 90 rpm
• 15 sec @ 182% (182w) 110 rpm
• 15 sec @ 35% (35w) 90 rpm
• 15 sec @ 182% (182w) 110 rpm
• 3:15 min @ 35% (35w) 90 rpm