Anaerobic

2021-05-20 Moc

  • Cycling
  • 1h 20mTime
  • 89Stress
  • 0.81Intensity
  • 30Popularity

About this workout

This workout features intense efforts with 3 sets of 4 × 20 seconds at a brutal 210% FTP, perfect for developing raw sprinting power and lactate tolerance for closing gaps in races. It's a solid choice for building that top-end punch needed for explosive breakaways or finishing kicks on group rides.

krzysztoff7

Workout structure

  • Active 5 min @ 50% (50w) 90 rpm
  • Active 10 min @ 80% (80w) 90 rpm
  • Active 10 min @ 60% (60w) 90 rpm
  • 4X
    • Active 18 sec @ 210% (210w) 110 rpm
    • Active 1 min @ 60% (60w) 90 rpm
  • Active 5 min @ 60% (60w) 90 rpm
  • 4X
    • Active 18 sec @ 210% (210w) 110 rpm
    • Active 1 min @ 60% (60w) 90 rpm
  • Active 5 min @ 60% (60w) 90 rpm
  • 4X
    • Active 18 sec @ 210% (210w) 110 rpm
    • Active 1 min @ 60% (60w) 90 rpm
  • Active 5 min @ 60% (60w) 90 rpm
  • Active 15 min @ 60% (60w) 90 rpm
  • Active 10 min @ 50% (50w) 90 rpm