Anaerobic

Wringer

  • Cycling
  • 44mTime
  • 86Stress
  • 1.08Intensity
  • 195Popularity

About this workout

The Wringer workout delivers a brutal anaerobic punch with 12 hard efforts at 205% FTP, perfect for building the kick needed to close gaps and smash race-day sprints. This session is ideal for those looking to increase their raw sprinting power and lactate tolerance, making it a must for competitive cyclists prepping for high-intensity finishes.

mmgrad

Workout structure

  • Warm-Up 8 min @ 30-100% (30-100w)
  • Active 30 sec @ 50% (50w)
  • Active 30 sec @ 205% (205w)
  • Active 2:40 min @ 50% (50w)
  • Active 30 sec @ 205% (205w)
  • Active 2:35 min @ 50% (50w)
  • Active 30 sec @ 205% (205w)
  • Active 2:30 min @ 50% (50w)
  • Active 30 sec @ 205% (205w)
  • Active 2:25 min @ 50% (50w)
  • Active 30 sec @ 205% (205w)
  • Active 2:20 min @ 50% (50w)
  • Active 30 sec @ 205% (205w)
  • Active 2:15 min @ 50% (50w)
  • Active 30 sec @ 205% (205w)
  • Active 2:10 min @ 50% (50w)
  • Active 30 sec @ 205% (205w)
  • Active 2:5 min @ 50% (50w)
  • Active 30 sec @ 205% (205w)
  • Active 2 min @ 50% (50w)
  • Active 30 sec @ 205% (205w)
  • Active 1:55 min @ 50% (50w)
  • Active 30 sec @ 205% (205w)
  • Active 1:50 min @ 50% (50w)
  • Cooldown 30 sec @ 205% (205w)
  • 5 min @ 70-30% (70-30w)