Anaerobic

Violator

  • Cycling
  • 1h 4mTime
  • 90Stress
  • 0.91Intensity
  • 680Popularity

About this workout

Get ready for a gnarly workout with the Violator, featuring short bursts of raw sprinting power that build your kick to close gaps and enhance lactate tolerance. This savage session is perfect for sharpening your top-end punch before race day or nailing those crucial breakaway efforts.

mansi

Workout 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