Anaerobic

Wringer

  • Cycling
  • 1h 41mTime
  • 137Stress
  • 0.90Intensity
  • 15Popularity

About this workout

The Wringer workout serves up a punishing main set of 12 hard-hitting 30-second efforts at 205.2% FTP, perfect for building your kick to close gaps and enhancing your sprinting power. Incorporate this into your training for race day readiness, where those explosive bursts can make all the difference.

hhp

Workout structure

  • Warm-Up 51 sec @ 50% (50w)
  • Active 51 sec @ 55% (55w)
  • Active 51 sec @ 60% (60w)
  • Active 51 sec @ 63% (63w)
  • Active 29 sec @ 65% (65w)
  • Active 29 sec @ 68% (68w)
  • Active 29 sec @ 70% (70w)
  • Active 29 sec @ 73% (73w)
  • Active 29 sec @ 75% (75w)
  • Active 29 sec @ 78% (78w)
  • Active 29 sec @ 80% (80w)
  • Active 29 sec @ 83% (83w)
  • Active 29 sec @ 85% (85w)
  • Active 29 sec @ 88% (88w)
  • Active 29 sec @ 90% (90w)
  • Active 29 sec @ 93% (93w)
  • Active 29 sec @ 95% (95w)
  • Active 29 sec @ 98% (98w)
  • Active 29 sec @ 100% (100w)
  • Active 3 min @ 55% (55w)
  • Active 30 sec @ 205% (205w)
  • Active 2:40 min @ 50% (50w)
  • Active 30 sec @ 205% (205w)
  • Active 2:35 min @ 50% (50w)
  • Cooldown 30 sec @ 205% (205w)
  • 2:30 min @ 50% (50w)
  • 30 sec @ 205% (205w)
  • 2:25 min @ 50% (50w)
  • 30 sec @ 205% (205w)
  • 2:20 min @ 50% (50w)
  • 30 sec @ 205% (205w)
  • 2:5 min @ 50% (50w)
  • 30 sec @ 205% (205w)
  • 2:10 min @ 50% (50w)
  • 30 sec @ 205% (205w)
  • 2:5 min @ 50% (50w)
  • 30 sec @ 205% (205w)
  • 2 min @ 50% (50w)
  • 30 sec @ 205% (205w)
  • 1:55 min @ 50% (50w)
  • 30 sec @ 205% (205w)
  • 1:50 min @ 50% (50w)
  • 30 sec @ 205% (205w)
  • 28 sec @ 50% (50w)
  • 28 sec @ 55% (55w)
  • 28 sec @ 60% (60w)
  • 11X
    • 5:2 min @ 55% (55w)