Anaerobic

1h Tempo Control

  • Cycling
  • 1h 6mTime
  • 134Stress
  • 1.10Intensity
  • 25Popularity

About this workout

This gnarly 1-hour tempo workout features 4 intervals at 136% FTP to build your anaerobic kick and raw sprinting power, perfect for closing gaps during group rides or launching breakaways. It's a classic choice for those looking to push their limits while maintaining some semblance of control in the saddle.

maestro

Workout structure

  • Warm-Up 10 min @ 60-98% (60-98w) 100 rpm
  • 10X
    • Active 10 sec @ 121% (121w) 99 rpm
    • Rest 20 sec @ 114% (114w)
  • Active 5 min @ 79% (79w) 100 rpm
  • Free-ride 1 min @ 60% (60w)
  • 10X
    • Active 10 sec @ 121% (121w) 99 rpm
    • Rest 20 sec @ 114% (114w)
  • Active 5 min @ 79% (79w) 100 rpm
  • 4X
    • Active 5 min @ 136% (136w) 110 rpm
    • Rest 2:30 min @ 60% (60w)
  • Cooldown 5 min @ 98-60% (98-60w) 100 rpm