>> Workouts >> Russian Step Sandwich

Russian Step Sandwich

Tags: Threshold V02 Max Anaerobic Capacity Neuromuscular Improve FTP Improve Sprint Improve Hill Climbing
      • 51:00
      • Duration
      • Anaerobic Capacity
      • Category
      • Intensity
Est. Average Power
160 watts
Est. Kcals
540
Est. Points
56
Ridden 0 time(s) in the last 30 days
  • Avg. power
    160 watts
  • Est. Kcals
    540
  • Points
    56
      • Intensity
      • Time
      • Points
      • Favour
Login Or Register
for FREE to play this workout

Has Your Workout Started?

If not, please ensure Power+ is running and you have clicked the "Start Training" button

loading workout data...

Workout description

Later

Later

  • 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
    Low end tempo 05:00 137 Watts
    		45 kcals
    Threshold 10:00 180 Watts
    		119 kcals
    Low end tempo 05:00 137 Watts
    		45 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
    Warm down 05:00 108 Watts
    		36 kcals