Anaerobic

甜区5组

  • Cycling
  • 1h 17mTime
  • 93Stress
  • 0.84Intensity
  • 80Popularity

About this workout

This workout features a punishing main set of short, high-intensity intervals that build your kick to close gaps and boost your raw sprinting power. Perfect for sharpening your legs before a group ride or race, it’s a classic way to improve lactate tolerance and top-end punch.

jindi

Workout structure

  • 2:30 min @ 50% (50w)
  • 1 min @ 65% (65w)
  • 30 sec @ 40% (40w)
  • 1 min @ 75% (75w)
  • 30 sec @ 40% (40w)
  • 1 min @ 85% (85w)
  • 30 sec @ 40% (40w)
  • 1 min @ 95% (95w)
  • 4 min @ 50% (50w)
  • 1 min @ 92% (92w)
  • 3X
    • 9 sec @ 160% (160w)
    • 1:51 min @ 92% (92w)
  • 9 sec @ 160% (160w)
  • 1 min @ 92% (92w)
  • 5 min @ 40% (40w)
  • 1 min @ 90% (90w)
  • 3X
    • 9 sec @ 170% (170w)
    • 1:51 min @ 90% (90w)
  • 9 sec @ 170% (170w)
  • 1 min @ 90% (90w)
  • 5 min @ 40% (40w)
  • 1 min @ 94% (94w)
  • 3X
    • 9 sec @ 150% (150w)
    • 1:51 min @ 94% (94w)
  • 9 sec @ 150% (150w)
  • 1 min @ 94% (94w)
  • 5 min @ 40% (40w)
  • 1 min @ 90% (90w)
  • 3X
    • 9 sec @ 170% (170w)
    • 1:51 min @ 90% (90w)
  • 9 sec @ 170% (170w)
  • 1 min @ 90% (90w)
  • 5 min @ 40% (40w)
  • 1 min @ 94% (94w)
  • 3X
    • 9 sec @ 150% (150w)
    • 1:51 min @ 94% (94w)
  • 9 sec @ 150% (150w)
  • 1 min @ 94% (94w)
  • 1 min @ 55% (55w)
  • 1 min @ 50% (50w)
  • 1 min @ 45% (45w)
  • 1 min @ 40% (40w)
  • 1 min @ 35% (35w)