Violator part1
- Cycling
- 29mTime
- 38Stress
- 0.88Intensity
- 111Popularity
About this workout
Experience the brutal intensity of the Violator part 1 with short, explosive efforts that build your raw sprinting power and lactate tolerance. This workout is perfect for developing the kick needed to close gaps in races or group rides when the pace suddenly heats up.
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 30 sec @ 45% (45w) 90 rpm