Anaerobic

W1D3 - 3x15' Tempo into Sprints

  • Cycling
  • 1h 30mTime
  • 111Stress
  • 0.86Intensity
  • 25Popularity

About this workout

This workout combines solid 15-minute tempo efforts with sharp 30-second sprints, perfect for building that crucial kick to close gaps or respond to race dynamics. Ideal for those looking to boost raw sprinting power and lactate tolerance, it's a go-to for sharpening up mid-week or ahead of a big event.

Pasculli

Workout structure

  • 5 min @ 50-60% (50-60w)
  • 5X
    • 30 sec @ 65% (65w)
    • Rest 30 sec @ 80% (80w)
  • 3 min @ 50% (50w)
  • 15 min @ 81% (81w)
  • 1 min @ 150% (150w)
  • Rest 1 min @ 50% (50w)
  • 30 sec @ 170% (170w)
  • Rest 30 sec @ 50% (50w)
  • 2X
    • 15 sec @ 200% (200w)
    • Rest 45 sec @ 50% (50w)
  • 4 min @ 50% (50w)
  • 15 min @ 81% (81w)
  • 1 min @ 150% (150w)
  • Rest 1 min @ 50% (50w)
  • 30 sec @ 170% (170w)
  • Rest 30 sec @ 50% (50w)
  • 2X
    • 15 sec @ 200% (200w)
    • Rest 45 sec @ 50% (50w)
  • 4 min @ 50% (50w)
  • 15 min @ 81% (81w)
  • 1 min @ 150% (150w)
  • Rest 1 min @ 50% (50w)
  • 30 sec @ 170% (170w)
  • Rest 30 sec @ 50% (50w)
  • 2X
    • 15 sec @ 200% (200w)
    • Rest 45 sec @ 50% (50w)
  • 9 min @ 70-50% (70-50w)