Violator

If your NM and AC got together to throw a party and everybody left that party shattered but better off for it, then this would be it. Violator is the perfect example of how the amount of recovery time between efforts dramatically changes the amount - and type - of training stress you get. Yes, there are 64 sprints, but they're not all doing the same thing for your fitness. The first set of sprints has enough recovery that you'll be able to work your NM to the max. The second set still has enough recovery to allow you to hit high power numbers, but the reduced time between sprints stresses your ability to recover and repeat that high effort. That means you'll start to dip into AC. The last set—with equal sprint and recovery times—ensures your heart rate never gets a chance to drop down. That works your MAP like nobody's business.

Author: mansi
Sport: bike
Duration: 65 min
Dominant zone: Anaerobic
Intensity: 0.91
Created: 2020-02-25T07:45:08.933Z
Updated: 2026-04-22T10:42:29.830Z

Structure

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