anaerobic

190416-IntenseBike

  • Cycling
  • 30mTime
  • 43Stress
  • 0.93Intensity
  • 65Popularity

About this workout

This workout features short, brutal bursts of effort at 140% FTP, perfect for building raw sprinting power and lactate tolerance. Ideal for developing the kick needed to close gaps during intense group rides or race scenarios.

Naemor

Workout structure

  • 6 min @ 40-57% (40-57w)
  • 16X
    • 20 sec @ 67-88% (67-88w)
    • 10 sec @ 40% (40w)
  • 1 min @ 40% (40w)
  • 8X
    • 20 sec @ 73-140% (73-140w)
    • 10 sec @ 140% (140w)
    • 30 sec @ 20% (20w)
  • 1 min @ 40% (40w)
  • 1 min @ 140% (140w)
  • 5 min @ 67% (67w)