Anaerobic

1h:30m Acceleration Conditioning 20/40

  • Cycling
  • 1h 22mTime
  • 60Stress
  • 0.66Intensity
  • 15Popularity

About this workout

Get ready for a gnarly anaerobic workout with 3 sets of 8 x 20 seconds at 136% FTP, perfect for building the kick to close gaps and raw sprinting power. This session is a staple for those looking to enhance their finishing speed for group rides or race kicks while keeping recovery manageable with 40-second breaks.

Stian Horne

Workout structure

  • Warm-Up 30 min @ 40-65% (40-65w) 100 rpm
  • 8X
    • Active 20 sec @ 136% (136w) 100 rpm
    • Rest 40 sec @ 40% (40w)
  • Active 4 min @ 52% (52w) 100 rpm
  • 8X
    • Active 20 sec @ 136% (136w) 100 rpm
    • Rest 40 sec @ 40% (40w)
  • Active 4 min @ 52% (52w) 100 rpm
  • 8X
    • Active 20 sec @ 136% (136w) 100 rpm
    • Rest 40 sec @ 40% (40w)
  • Cooldown 20 min @ 64-40% (64-40w) 100 rpm