Anaerobic

2 x 5 x (20" full out rec 45") + 3 subidas 3' tempo

  • Cycling
  • 59mTime
  • 46Stress
  • 0.68Intensity
  • 15Popularity

About this workout

This workout features a gnarly main set of 3 x 3 minutes at 83% FTP, complemented by 2 x 5 bursts of 20 seconds all-out efforts with brief recoveries, perfect for building that top-end punch needed for race kicks and breakaways. Use this session to boost your anaerobic capacity and prepare for the demands of group rides and competitive efforts.

RafaLopez

Workout structure

  • Warm-Up 15 min @ 35-55% (35-55w)
  • 5X
    • Active 20 sec @ 136% (136w)
    • Rest 45 sec @ 55% (55w)
  • Active 5 min @ 55% (55w)
  • 5X
    • Active 20 sec @ 136% (136w)
    • Rest 45 sec @ 55% (55w)
  • Active 5 min @ 55% (55w)
  • 3X
    • Active 3 min @ 83% (83w) 55 rpm
    • Rest 1:30 min @ 55% (55w) 65 rpm
  • Cooldown 10 min @ 55-35% (55-35w)