Anaerobic

2020-08-13_CAPACIDADA

  • Cycling
  • 1hTime
  • 67Stress
  • 0.82Intensity
  • 20Popularity

About this workout

This workout features a demanding main set of 3 × 90 seconds at 108.1% FTP, pushing your anaerobic limits to build raw sprinting power and lactate tolerance. It's perfect for developing the kick needed to close gaps during critical moments in races or group rides.

juan.gil348

Workout structure

  • 5 min @ 44-60% (44-60w)
  • 4 min @ 75-85% (75-85w)
  • 1 min @ 50-60% (50-60w)
  • 5X
    • 30 sec @ 125-135% (125-135w) 95 rpm
    • 1:30 min @ 50-60% (50-60w)
  • 10 min @ 78-88% (78-88w) 95 rpm
  • 5 min @ 50-60% (50-60w)
  • 3X
    • 1:30 min @ 108-118% (108-118w) 55 rpm
    • 30 sec @ 135-145% (135-145w)
    • 3 min @ 50-60% (50-60w)
  • 5 min @ 70-80% (70-80w)
  • 5 min @ 50-60% (50-60w)