Anaerobic

1h:30m Acceleration Conditioning 5 x 30s

  • Cycling
  • 1h 28mTime
  • 68Stress
  • 0.68Intensity
  • 50Popularity

About this workout

This workout features 5 x 30 seconds at a gnarly 128% FTP, designed to build your kick for closing gaps and developing raw sprinting power. Perfect for sharpening your top-end punch ahead of intense group rides or race situations, this session delivers a solid return for the effort involved.

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Workout structure

  • Warm-Up 25 min @ 40-65% (40-65w) 100 rpm
  • Active 25 min @ 57% (57w) 100 rpm
  • 5X
    • Active 30 sec @ 128% (128w) 92 rpm
    • Rest 30 sec @ 40% (40w)
  • Active 4 min @ 52% (52w) 100 rpm
  • 5X
    • Active 30 sec @ 128% (128w) 92 rpm
    • Rest 30 sec @ 40% (40w)
  • Active 4 min @ 52% (52w) 100 rpm
  • 5X
    • Active 30 sec @ 128% (128w) 92 rpm
    • Rest 30 sec @ 40% (40w)
  • Cooldown 15 min @ 65-40% (65-40w) 100 rpm