Anaerobic

Violator part2

  • Cycling
  • 21mTime
  • 33Stress
  • 0.96Intensity
  • 145Popularity

About this workout

This brutal anaerobic workout includes short, explosive efforts designed to build your kick for closing gaps and enhancing raw sprinting power. Ideal for race day scenarios where you need that top-end punch to respond to sudden attacks or breakaways.

mansi

Workout structure

  • 90 30 sec @ 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