Anaerobic

0729Uphill training

  • Cycling
  • 1h 1mTime
  • 70Stress
  • 0.83Intensity
  • 120Popularity

About this workout

This workout features a tough main set of 2 × 5 minutes at 90% FTP, designed to boost your kick for closing gaps and enhance your lactate tolerance. Perfect for those brutal group ride sprints or when you need that extra punch during race kicks or breakaways.

eriching

Workout structure

  • Warm-Up 5 min @ 60% (60w)
  • Active 30 sec @ 100% (100w) 95 rpm
  • Active 1 min @ 60% (60w) 85 rpm
  • Active 30 sec @ 100% (100w) 105 rpm
  • Active 1 min @ 60% (60w) 85 rpm
  • Active 30 sec @ 100% (100w) 115 rpm
  • Active 2 min @ 50% (50w) 85 rpm
  • 2X
    • Active 5 min @ 90% (90w) 95 rpm
    • Active 30 sec @ 120% (120w)
    • Active 2:30 min @ 50% (50w) 85 rpm
  • 5 min @ 90% (90w)
  • 30 sec @ 120% (120w)
  • Active 2:30 min @ 50% (50w) 95 rpm
  • Active 5 min @ 90% (90w)
  • Active 30 sec @ 120% (120w) 85 rpm
  • Active 3 min @ 50% (50w) 100 rpm
  • 4X
    • Rest 30 sec @ 120% (120w) 90 rpm
    • Active 30 sec @ 50% (50w) 100 rpm
  • Rest 30 sec @ 120% (120w) 90 rpm
  • Active 30 sec @ 50% (50w) 85 rpm
  • Active 3 min @ 50% (50w) 100 rpm
  • 4X
    • Rest 30 sec @ 140% (140w) 90 rpm
    • Active 30 sec @ 50% (50w) 100 rpm
  • Rest 30 sec @ 140% (140w) 90 rpm
  • Cooldown 30 sec @ 50% (50w)
  • 5 min @ 50% (50w)