Anaerobic

Wringer (ramped)

  • Cycling
  • 50mTime
  • 91Stress
  • 1.04Intensity
  • 346Popularity

About this workout

This savage workout pushes your anaerobic limits with 10 hard-hitting intervals at 200% FTP, perfect for building that critical kick to close gaps or unleash a sprint in a race. Ideal for sharpening your top-end power and lactate tolerance, it’s a must for any cyclist looking to amp up their finishing punch.

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Workout structure

  • Warm-Up 7:58 min @ 30-100% (30-100w)
  • Active 2 sec @ 100-205% (100-205w)
  • Active 30 sec @ 200% (200w)
  • Active 2:28 min @ 50% (50w)
  • Active 2 sec @ 50-205% (50-205w)
  • Active 30 sec @ 205% (205w)
  • 10X
    • Active 2:28 min @ 50% (50w)
    • Active 2 sec @ 50-205% (50-205w)
    • Active 30 sec @ 200% (200w)
  • Cooldown 8:30 min @ 70-30% (70-30w)