Anaerobic

180 minutes, 5-min intervals at 16/17/18

  • Cycling
  • 3h 0mTime
  • 192Stress
  • 0.80Intensity
  • 16Popularity

About this workout

This workout features 11 brutal 5-minute intervals at 85% FTP, pushing your anaerobic limits with short recoveries to build that kick for closing gaps and finishing sprints. Perfect for developing raw sprinting power and lactate tolerance, this session is a must for those tackling race kicks or intense group ride efforts.

rosspruett

Workout structure

  • 5 min @ 40-50% (40-50w)
  • 30 sec @ 60% (60w)
  • 1 min @ 50% (50w)
  • 30 sec @ 55% (55w)
  • 1 min @ 50% (50w)
  • 1 min @ 60% (60w)
  • 1 min @ 55% (55w)
  • 11X
    • 5 min @ 65% (65w)
    • 5 min @ 75% (75w)
    • 4:30 min @ 85% (85w)
    • 30 sec @ 150% (150w)
  • 5 min @ 50-40% (50-40w)