1_30h 6x16x15sr15s Anaerobic Spanish Needle

• Cycling
• 1h 30mTime
• 103Stress
• 0.83Intensity
• 40Popularity

About this workout

This workout features a gnarly main set of 6 rounds of 16 bursts at 150% FTP, designed to build your kick for closing gaps and enhancing raw sprinting power. Perfect for those hard group ride finishes or when you need to lay down a savage effort during a race, this anaerobic session will leave your lungs burning and legs screaming.

Workout structure

• 2 min @ 50% (50w)
• 2 min @ 70% (70w)
• 2 min @ 90% (90w)
• 1 min @ 40% (40w)
• 15 sec @ 130% (130w)
• 15 sec @ 40% (40w)
• 15 sec @ 140% (140w)
• 15 sec @ 40% (40w)
• 15 sec @ 150% (150w)
• 3:45 min @ 40% (40w)
• 16X
  • 15 sec @ 150% (150w)
  • Rest 15 sec @ 40% (40w)
• 5 min @ 40% (40w)
• 16X
  • 15 sec @ 150% (150w)
  • Rest 15 sec @ 40% (40w)
• 5 min @ 40% (40w)
• 16X
  • 15 sec @ 150% (150w)
  • Rest 15 sec @ 40% (40w)
• 5 min @ 40% (40w)
• 16X
  • 15 sec @ 150% (150w)
  • Rest 15 sec @ 40% (40w)
• 5 min @ 40% (40w)
• 16X
  • 15 sec @ 150% (150w)
  • Rest 15 sec @ 40% (40w)
• 5 min @ 40% (40w)
• 16X
  • 15 sec @ 150% (150w)
  • Rest 15 sec @ 40% (40w)
• 5 min @ 40% (40w)