>> Workouts >> Russian Step Sandwich

Russian Step Sandwich

Tags: Threshold V02 Max Anaerobic Capacity Neuromuscular Improve FTP Improve Sprint Improve Hill Climbing
      • 18:00
      • Duration
      • Anaerobic Capacity
      • Category
      • Intensity
Est. Average Power
160 watts
Est. Kcals
192
Est. Points
22
Ridden 0 time(s) in the last 30 days
  • Avg. power
    160 watts
  • Est. Kcals
    192
  • Points
    22
      • Intensity
      • Time
      • Points
      • Favour
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Workout description

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  • Description Time Target Power Intensity Kcals
    Warmup - Easy 01:00 99 Watts
    7 kcals
    Warmup - Easy 01:00 117 Watts
    8 kcals
    Warmup - Steady 01:00 126 Watts
    8 kcals
    Warmup - Steady 01:00 135 Watts
    9 kcals
    Warmup - Hard 00:15 162 Watts
    3 kcals
    Warmup - Steady 00:45 135 Watts
    7 kcals
    Warmup - Hard 00:30 180 Watts
    6 kcals
    Warmup - Moderate 01:00 153 Watts
    10 kcals
    Warmup - Hard 00:15 198 Watts
    3 kcals
    Warmup - Steady 01:00 135 Watts
    9 kcals
    Warmup - Hard 00:15 216 Watts
    4 kcals
    Warmup - Easy 02:00 117 Watts
    15 kcals
    Flat out sprint 00:15 450 Watts
    7 kcals
    Recovery 00:45 99 Watts
    5 kcals
    Full on sprint 00:30 360 Watts
    12 kcals
    Recovery 00:30 99 Watts
    3 kcals
    Prime sprint 00:45 234 Watts
    12 kcals
    Recovery 00:15 99 Watts
    2 kcals
    Empty the tank sprint 01:00 216 Watts
    14 kcals
    Recovery 01:00 99 Watts
    7 kcals
    Prime sprint 00:45 234 Watts
    12 kcals
    Recovery 00:15 99 Watts
    2 kcals
    Full on sprint 00:30 360 Watts
    12 kcals
    Recovery 00:30 99 Watts
    3 kcals
    Flat out sprint 00:15 450 Watts
    7 kcals
    Recovery 00:45 99 Watts
    5 kcals