Workout
This session is 30 mins of sprinting mayhem, with efforts in the saddle and out of the saddle. Lots of short sharp efforts to keep you on your toes and build that top-end power for attacks or short, sharp climbs out on the bike.
warmup
Intensity: 45percentage
2mins warm-up (1/10)
warmup
Intensity: 65percentage
1 min increased effort (3/10)
warmup
Intensity: 45percentage
1 min back to easy (1/10)
Repeat 3 times
active
Intensity: 120percentage
10 secs sprint (7/10)
recovery
Intensity: 45percentage
30 secs easy (1/10)
active
Intensity: 85percentage
1 min steady (5/10)
active
Intensity: 140percentage
20 secs hard sprint (9/10)
recovery
Intensity: 45percentage
10 secs easy (1/10)
active
Intensity: 140percentage
20 secs hard sprint (9/10)
recovery
Intensity: 45percentage
40 secs easy (1/10)
active
Intensity: 85percentage
30 secs steady (5/10)
recovery
Intensity: 45percentage
2 mins rest (1/10)
active
Intensity: 150percentage
25 secs MAX sprint (10/10)
recovery
Intensity: 45percentage
10 secs easy (1/10)
active
Intensity: 150percentage
10 secs MAX sprint (10/10)
recovery
Intensity: 45percentage
50 secs easy (1/10)
active
Intensity: 150percentage
25 secs MAX sprint (10/10)
recovery
Intensity: 45percentage
5 mins rest (1/10)
active
Intensity: 150percentage
45 secs MAX sprint (10/10)
active
Intensity: 85percentage
1 min 15 secs steady (5/10)
recovery
Intensity: 45percentage
2 mins easy (1/10)
active
Intensity: 150percentage
30 secs MAX sprint (10/10)
recovery
Intensity: 45percentage
1 min 30 secs easy (1/10)
active
Intensity: 150percentage
15 secs MAX sprint (10/10)
recovery
Intensity: 45percentage
1 min 45 secs easy (1/10)
active
Intensity: 150percentage
30 secs MAX sprint (10/10)
recovery
Intensity: 45percentage
15 secs easy (1/10)
active
Intensity: 150percentage
30 secs MAX sprint (10/10)
cooldown
Intensity: 45percentage
2 mins 45 secs cool down (1/10)
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