Anaerobic

11分钟高强度间歇训练-NicolasMarini

  • Cycling
  • 12mTime
  • 28Stress
  • 1.17Intensity
  • 20Popularity

About this workout

This gnarly 11-minute workout features 3×80 seconds at a blistering 140% FTP, designed to build your kick for closing gaps and boost your raw sprinting power. Perfect for race day when you need that top-end punch to fend off competitors or launch a breakaway.

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Workout structure

  • Work 1:20 min @ 140% (140w) 90 rpm
  • Recover 40 sec @ 20% (20w) 70 rpm
  • Work 40 sec @ 150% (150w) 90 rpm
  • Recover 20 sec @ 20% (20w) 70 rpm
  • Work 20 sec @ 200% (200w) 90 rpm
  • Recover 40 sec @ 20% (20w) 70 rpm
  • Work 1:20 min @ 140% (140w) 90 rpm
  • Recover 40 sec @ 20% (20w) 70 rpm
  • Work 40 sec @ 150% (150w) 90 rpm
  • Recover 20 sec @ 20% (20w) 70 rpm
  • Work 20 sec @ 200% (200w) 90 rpm
  • Recover 40 sec @ 20% (20w) 70 rpm
  • Work 1:20 min @ 140% (140w) 90 rpm
  • Recover 40 sec @ 20% (20w) 70 rpm
  • Work 40 sec @ 150% (150w) 90 rpm
  • Recover 20 sec @ 20% (20w) 70 rpm
  • Work 20 sec @ 200% (200w) 90 rpm
  • Recover 40 sec @ 20% (20w) 70 rpm