Anaerobic

2. Accelerations

  • Cycling
  • 59mTime
  • 73Stress
  • 0.86Intensity
  • 50Popularity

About this workout

This workout features 7 sets of brutal 20-second accelerations at 200% FTP, designed to build your raw sprinting power and lactate tolerance for those critical moments in racing, like closing gaps or launching breakaways. Perfect for cyclists looking to develop a top-end punch and enhance their anaerobic capacity, this session will leave you gasping but primed for race day.

Carsten

Workout structure

  • 5 min @ 42-70% (42-70w)
  • 2 min @ 50% (50w)
  • 3 min @ 70% (70w)
  • 4X
    • 10 sec @ 175% (175w)
    • Rest 50 sec @ 50% (50w)
  • 2 min @ 50% (50w)
  • 5 min @ 90% (90w)
  • 3 min @ 50% (50w)
  • 3X
    • Open-ended 20 sec @ 200% (200w)
    • Rest 1:40 min @ 65% (65w)
  • Open-ended 20 sec @ 200% (200w)
  • 5 min @ 60% (60w)
  • 3 min @ 80% (80w)
  • 2X
    • Open-ended 20 sec @ 200% (200w)
    • Rest 1:40 min @ 65% (65w)
  • 5 min @ 60% (60w)
  • 3 min @ 95% (95w)
  • 2X
    • Open-ended 20 sec @ 200% (200w)
    • Rest 1:40 min @ 65% (65w)
  • 5 min @ 50% (50w)