Anaerobic

SS-Base-W01D3-Ebbetts

  • Cycling
  • 54mTime
  • 61Stress
  • 0.82Intensity
  • 450Popularity

About this workout

This workout features a punishing main set of short, high-intensity efforts designed to build your kick for closing gaps and enhancing raw sprinting power. Perfect for sharpening your top-end punch before race day or improving your performance in group ride attacks.

wicahyanto

Workout structure

  • 2:30 min @ 50% (50w)
  • 1 min @ 65% (65w)
  • 30 sec @ 50% (50w)
  • 1 min @ 75% (75w)
  • 30 sec @ 50% (50w)
  • 1 min @ 85% (85w)
  • 30 sec @ 50% (50w)
  • 1 min @ 95% (95w)
  • 3 min @ 40% (40w)
  • 1 min @ 92% (92w)
  • 3X
    • 6 sec @ 160% (160w)
    • 1:33 min @ 92% (92w)
  • 6 sec @ 160% (160w)
  • 33 sec @ 92% (92w)
  • 4 min @ 40% (40w)
  • 1 min @ 90% (90w)
  • 3X
    • 6 sec @ 160% (160w)
    • 1:33 min @ 90% (90w)
  • 6 sec @ 160% (160w)
  • 33 sec @ 90% (90w)
  • 4 min @ 40% (40w)
  • 1 min @ 94% (94w)
  • 3X
    • 6 sec @ 160% (160w)
    • 1:33 min @ 94% (94w)
  • 6 sec @ 160% (160w)
  • 33 sec @ 94% (94w)
  • 4 min @ 40% (40w)
  • 1 min @ 88% (88w)
  • 3X
    • 6 sec @ 160% (160w)
    • 1:33 min @ 88% (88w)
  • 6 sec @ 160% (160w)
  • 33 sec @ 88% (88w)
  • 5 min @ 40-30% (40-30w)