Anaerobic

Violator part3

  • Cycling
  • 14mTime
  • 19Stress
  • 0.88Intensity
  • 115Popularity

About this workout

This hard-hitting anaerobic set focuses on developing your top-end punch with short, savage efforts that simulate race kicks and explosive bursts needed during breakaways. Perfect for boosting your sprinting power and lactate tolerance, it’s an essential addition for those looking to close gaps on group rides or sharpen their finishing speed.

mansi

Workout structure

  • 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