Z4/Z5 Rotations with Attacks

• Cycling
• 1h 20mTime
• 93Stress
• 0.83Intensity
• 25Popularity

About this workout

This workout combines Z4 and Z5 efforts with punctuated attacks, simulating the demands of race kicks and breakaways. It's perfect for building that essential anaerobic kick needed to close gaps and sustain high-intensity efforts during group rides or critical moments in a race.

Workout structure

• 28 sec @ 25% (25w)
• 28 sec @ 29% (29w)
• 28 sec @ 32% (32w)
• 28 sec @ 35% (35w)
• 28 sec @ 38% (38w)
• 28 sec @ 41% (41w)
• 28 sec @ 44% (44w)
• 28 sec @ 47% (47w)
• 28 sec @ 50% (50w)
• 28 sec @ 53% (53w)
• 28 sec @ 56% (56w)
• 28 sec @ 59% (59w)
• 28 sec @ 62% (62w)
• 28 sec @ 65% (65w)
• 28 sec @ 68% (68w)
• 28 sec @ 71% (71w)
• 32 sec @ 75% (75w)
• 5 min @ 75% (75w)
• 2 min @ 50% (50w)
• 5X
  • 1 min @ 105% (105w)
  • 1 min @ 90% (90w)
• 4X
  • 15 sec @ 150% (150w)
  • 1 min @ 90% (90w)
• 30 sec @ 163% (163w)
• 10 min @ 50% (50w)
• 5X
  • 30 sec @ 108% (108w)
  • 1 min @ 90% (90w)
• 4X
  • 15 sec @ 150% (150w)
  • 1 min @ 90% (90w)
• 30 sec @ 163% (163w)
• 5 min @ 50% (50w)
• 15 min @ 65% (65w)
• 35 sec @ 65% (65w)
• 35 sec @ 60% (60w)
• 35 sec @ 56% (56w)
• 35 sec @ 52% (52w)
• 35 sec @ 49% (49w)
• 35 sec @ 45% (45w)
• 35 sec @ 41% (41w)
• 35 sec @ 38% (38w)
• 35 sec @ 34% (34w)
• 35 sec @ 30% (30w)
• 40 sec @ 25% (25w)